Adarq.org
Members Area => Progress Journals & Experimental Routines => Topic started by: John Stamos on November 08, 2010, 01:15:43 pm
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:strong:
k so took awhile off didnt feel like jumping or playing basketball. Did a lot of powerlifting and bodybuilding, I have my old stats at tvs idk i tihnk it was 365x2 bench, 550 squat and 500 deadlift.
Are these my stats now? no but probably not far off. I got into MMA again also so ive been doing a lot of endurance type training so i dont gas out plus to lose weight since i need to be at 200lbs by summertime
i warm up with
1000 count on jump roping
oly lifts
5 laps( 18 is a mile )
speed bag
bw movements (push up, chin ups tri dips)
today will be a "chest" day
Bench- 4x30
Decline DB press- 3x30 (80lbs dbs)
DB flys 3 or 4x10- 50lbs dbs
then ill cool off with a run or some more jump roping
i used to do 1 main lift and 3-5 other lifts since i used to add in tris so the workouts felt weird at first since i didnt seem like i was doing a lot on paper till i started it
the BW movements i j do 1 set of each for like 5-10 depending on the exercise, it helps to loosen me up
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herro, welcome back.
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thanks, id go on these sites more but idk i tend to forget lol
anyway good workout today, bench is way down but not really disappointed
did Bench- 135x10
225x6
275x5
315x2
135(partial reps)x60
then did some DB work along with the warm up
I ordered a actual good video camera i hope, so ill record everything i do
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thanks, id go on these sites more but idk i tend to forget lol
anyway good workout today, bench is way down but not really disappointed
did Bench- 135x10
225x6
275x5
315x2
135(partial reps)x60
then did some DB work along with the warm up
I ordered a actual good video camera i hope, so ill record everything i do
nice! what type (model/brand etc) of cam is it? is it HD capable?
pc
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thursday i took a break
today was a leg day, havent really hit legs hard in a long time due to grappling but im not grappling till sunday.
warm up with 135 and 225
315x8
365x5
135x30
then i went into just the leg press for a few sets of 10 at 400lbs
leg curl machine for 3x10 at 130-150lbs
lunges- 5 steps each leg 60lbs dbs
40lbs dbs single leg box squats
ended with some squat jumps and box jumps to get back into those.
at 238lbs i was getting a inch or 2 over the rim off 2 feet, prolly a bit more off 1 foot which is better than i figured
and yeah its a vivitar 910HD, its a cheap one but itll do, i just need to get a SD card for it which will be next week sometime or this weekend if the guy buys my cable crossover machine.
I feel like shit tho at 238lbs haha i need to get down asap
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startin tomorrow, back on my chicken breast and tuna fish diet, when i was 220lbs i was dunking off 2 feet pretty good, so im pumped to see if i can get back down to 200lbs
but yeah mondays workout is a "chest" even tho i believe i am going to split it all up now and train for vert and explosive ass shit, which means ill have to dig up my old journals
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Well my old journals were gay so ill make a new one. This is the entire workout
Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day
I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha
DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things
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Well my old journals were gay so ill make a new one. This is the entire workout
Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day
I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha
lool, it's all good, he's not taboo or anything.. regardless he gave out good info.
DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things
what kind of sets & reps @ what %, are you going to use on DE upper/lower days? for say DE squat/DE bench?
wonderin`
pc man
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Well my old journals were gay so ill make a new one. This is the entire workout
Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day
I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha
lool, it's all good, he's not taboo or anything.. regardless he gave out good info.
DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things
what kind of sets & reps @ what %, are you going to use on DE upper/lower days? for say DE squat/DE bench?
wonderin`
pc man
DE squat i might stick with the west side method of 8x2 at 45-60% off a high box(18 inches)
DE bench i usually do the same but with 3 reps and i do 4 sets wide grip and 4 sets close with around 65%
If i don't do those then I usually just use a lil over my body weight and go until i can feel my speed significantly slow down(squats)
But i haven't really done speed training in awhile so ill have to play with it a bit, what would u suggest adarq
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old footage and the size id like to get back down to and even smaller then that i hope
http://www.metacafe.com/w/5496999
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havent done shit this week really, monday did a timed interval with my chest workout and tues-thursday i had to work in the factory so wasnt really in the mood to lift. But today im just going to do some speed work for lower body since ill be playing ball at 6 and grappling tomorrow from 10-2 then tattoo at 3
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havent done shit this week really, monday did a timed interval with my chest workout and tues-thursday i had to work in the factory so wasnt really in the mood to lift. But today im just going to do some speed work for lower body since ill be playing ball at 6 and grappling tomorrow from 10-2 then tattoo at 3
consistency, do it.
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that was the first time i missed even 1 workout in idk over a year, but at work was pretty much a workout, constantly carrying 5 gallon buckets of syrups and big metal tubs that weigh 180lbs, but i made up for the workouts on saturday
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that was the first time i missed even 1 workout in idk over a year, but at work was pretty much a workout, constantly carrying 5 gallon buckets of syrups and big metal tubs that weigh 180lbs, but i made up for the workouts on saturday
oh ok my bad.. hehe
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after the workout i weighed in at 234lbs so -11lbs (no shoes)
today i went in at around 830 or so to do my workout.
Started off with a warm up of some ball and some Olympic Lifts
hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)
went into Speed squats
135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)
then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.
went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.
ran a mile on 7.5mph with a 3 incline
heres a little video( i need a bi-pod thing) for the camera
http://www.metacafe.com/watch/5536920/11_22_10/
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after the workout i weighed in at 234lbs so -11lbs (no shoes)
today i went in at around 830 or so to do my workout.
Started off with a warm up of some ball and some Olympic Lifts
hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)
went into Speed squats
135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)
then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.
went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.
ran a mile on 7.5mph with a 3 incline
heres a little video( i need a bi-pod thing) for the camera
http://www.metacafe.com/watch/5536920/11_22_10/
cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.
peace
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after the workout i weighed in at 234lbs so -11lbs (no shoes)
today i went in at around 830 or so to do my workout.
Started off with a warm up of some ball and some Olympic Lifts
hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)
went into Speed squats
135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)
then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.
went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.
ran a mile on 7.5mph with a 3 incline
heres a little video( i need a bi-pod thing) for the camera
http://www.metacafe.com/watch/5536920/11_22_10/
cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.
peace
yeah i did jump squats, just the angle was to low so u could just see my ass and down, figured itd be awkward to put in lol
and ill do the overspeed REA squats next time to try them out kinda seems like its a awkward movement( with the lil hop while your going down)
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as far as today i weighed in the same, prolly 233 without shoes after a bowl of hunny bunches of oats (3/4 cup, and 1/2 a cup of milk) and i had to take a dump but yeah 233 its still being. what helped me was i counted calories just for breakfast and i was pretty shocked to see how much i was really eating.
anyway, heres what i did at 7:30am this mornin
Rep Upperbody day
bench- 135lbs 3x40
Incline DB press- 50lbs 3x40
military press- 135lbs 3x15
pull ups- idk like 3x3
Lat pulldown- 150lbs 3x25
curls/ extensions- 2x15
then i ran a mile on a incline of 3 at 6.5mph, last 10th of a mile i put it to 8, to easy of a run tho
later on today i might do a lil bit more Olympic lifts or maybe just save them for tomorrow and do some sort of circuit or more cardio
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after the workout i weighed in at 234lbs so -11lbs (no shoes)
today i went in at around 830 or so to do my workout.
Started off with a warm up of some ball and some Olympic Lifts
hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)
went into Speed squats
135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)
then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.
went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.
ran a mile on 7.5mph with a 3 incline
heres a little video( i need a bi-pod thing) for the camera
http://www.metacafe.com/watch/5536920/11_22_10/
cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.
peace
yeah i did jump squats, just the angle was to low so u could just see my ass and down, figured itd be awkward to put in lol
and ill do the overspeed REA squats next time to try them out kinda seems like its a awkward movement( with the lil hop while your going down)
don't go too heavy starting out, just keep it to 30-40% of 1RM and focus on form, getting those feet off the ground while dropping into a half squat.. make sure you stay tight though.
pc
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should i pause at the bottom or just go up, and would it be worth it to try n combining it with a jump squat.
also today i did some cardio
10 mins on the arch trainer
10 mins on the bike
10 mins on the treadmill
10 mins on the elliptical
tomorrow will be an early mornin oly lifting session before i pick my pay check up
I will get it on tape hopefully, even tho obv my oly lifts are laughable prolly but whatevs
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did a olympic lift day today with 10 mins on the treadmill.
didnt get the whole workout on cam cuz to many people in the weight room today which sucks balls
but started off with
BTN jerk- 135, 185, 225
hang cleans- 135
hang snatch- 135
power curls- 135
DB snatch- 60lbs, 70lbs, 80lbs, 90lbs
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today just did some oly lifts and practiced someother lifts nothing special, played ball
because of thanksgiving i weighed in at 238 with shoes on. i got maybe 4 inches above rim which is shit but whatever
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today just did some oly lifts and practiced someother lifts nothing special, played ball
because of thanksgiving i weighed in at 238 with shoes on. i got maybe 4 inches above rim which is shit but whatever
4" above rim at your size is impressive, get to 200 mang.
pc
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did a little bit of chest today
bench- 135x20
3 sets of 225x10
Incline DB flyes- 30lbs(very light) with a 2 count pause at the bottom 3x15
machine press- 200lbs for 2x10
Pushups- did the whole, do 1 push up, rest, do 2 push ups, rest, 3 push ups, rest etc til you hit 10
ran a mile
nothing major
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today was a bit pressed for time, had to get to the bank and shit so, started off with some oly lifts
hang clean- barx10
95lbsx10
135 3x3/ depth jumps 3x until vert dropped a lot
Jump squat/ REA squats- 3x8 roughly (65lbs, still getting used to the REA squats, form still sucks so not going heavy)
cleans- 135, 3x8/ tuck jumps 3x8
giant set of
weighted jumping split lunges or whatever 3x? prolly around 5
running 2ft jumps(3 steps or so) 3x3
medicine ball pogo jumps 3x8
legs are fatigued
i have videos of the jumps, weird angle (used with the ipod) but the desk i tried to compare it to is idk ill have to measure how tall it is but i think i was getting a lil over 30"s on the jumps. The big air conditioner thing i was hitting was about 9'6 in the air and i was getting full hand on it(+8inches)
but ill upload them a lil later, had a bowl of Kashi cereal so gotta dump
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today was a bit pressed for time, had to get to the bank and shit so, started off with some oly lifts
hang clean- barx10
95lbsx10
135 3x3/ depth jumps 3x until vert dropped a lot
Jump squat/ REA squats- 3x8 roughly (65lbs, still getting used to the REA squats, form still sucks so not going heavy)
cleans- 135, 3x8/ tuck jumps 3x8
giant set of
weighted jumping split lunges or whatever 3x? prolly around 5
running 2ft jumps(3 steps or so) 3x3
medicine ball pogo jumps 3x8
legs are fatigued
i have videos of the jumps, weird angle (used with the ipod) but the desk i tried to compare it to is idk ill have to measure how tall it is but i think i was getting a lil over 30"s on the jumps. The big air conditioner thing i was hitting was about 9'6 in the air and i was getting full hand on it(+8inches)
but ill upload them a lil later, had a bowl of Kashi cereal so gotta dump
upload that shit!@$ but not to metacafe, make a youtube mang.. come on, metacafe sucks ;d
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yeah i will sometime
but today was just a quick upperbody day
ran 2 laps( had a fuck this attitude) for my warm up
stretched for about 2 mins
1x10 250lbs chest press machine
did 3x30 seconds of bench with 135lbs fast as i could
then 3x30 seconds upright row into mini clean n press
2x30 seconds shoulder press machine
did arch trainer for 10 mins
weighed in at 232
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and on the jumps, i was getting 28-30"s on them..not bad after a leg workout tho i guess
im thinking about getting those nike waffles or whtever they r
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and on the jumps, i was getting 28-30"s on them..not bad after a leg workout tho i guess
im thinking about getting those nike waffles or whtever they r
nice, they feel even better for single leg jumps than double.. they feel great tho i love em`, sprints/jumps/plyos, you'll love wearing them for that.
pc
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i can only find 1 pair that isnt sold out, they are the V11s same thing pretty much right?
on another note, im doing judo at a college near me during winter because i dont feel like driving to rochester in snow. But once my judo classes are done ill be starting at 10th planet JJ in rochester, starting off with JJ, striking and fight fitness or whatever so hopefully gettin my ass in shape before then
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today i started off doing front squats then i remembered i hate them, so i did narrow stance back squats which i havent done in awhile, worked up to 315x5
then did
hang snatch- 150x3
hang clean- 225x3
power pulls- 135x8
and someother shit idk im tired n cant think
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today my cousin woke me up so went to the gym at 9ish.
did little shit since today was gonna be a day off but oh well.
jump rope- 2x100 count
pull ups( wide grip )- x5
( Medium Grip )-x6
( Close grip )- x10
push ups- 3x30
dips- 3x10
plate front raisex10 into "truck driver" or whatever u wanna call it
then tried to run a decent mile.
put it at 9.6mph which is like a 6:40 mile. Felt good but my right glute started cramping up about 3 mins in so had to slow it down to 6.5mph for a lil bit, then just kept raising it for the last .15 miles i did it at 10.5mph soo overall it was a 7:16 mile at 235lbs which i cant really complain but if my ass didnt cramp up it woulda been a lot better.
tonight ill be working then at 7 ill be grappling for about an hour or so.
plan on going over some submissions and sweeps with them, then just have 1 group do a 4 min round and the other group go on the treadmills and keep switching back and forth
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gonna go out to do some jumpin, still have 2 hours till work
not worth filming tho, rim only goes to 8, 9 sometimes if i can get it to stay, i broke the bolt that goes through and holds the adjustable arm thing in place
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Why were you trying to run a fast mile?
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just to change things up, i usually just do a slow 2 miles or something but i wanted to see where i was at since in my smaller days i was in the 5s for the mile
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just to change things up, i usually just do a slow 2 miles or something but i wanted to see where i was at since in my smaller days i was in the 5s for the mile
damn 5:xx is good stuff, i forgot you were in that range way back.
good stuff
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yeah, it looked kinda awkward my senior year, i had to do the mile one time and i was 195lbs...pretty lean i might add haha and i was running against kids 130-140lbs, i beat 1 of them and i ran a 5:45-5:50...at least the girls didnt beat me
but yeah today i just worked out.
grappling last night was good and bad, i hate wrestlers and i hate grappling noobs cuz they get in 1 position and keep that position no matter what cuz they dont know what else to do.
but first 2 minute match- 30 seconds in he turned his back i got a rear naked choke
another 20 seconds or so later we restarted....got him in a knee bar.
last seconds of the round i got another choke
second 2 minute match- not a whole lot went on, he got offered a chance to wrestle with the olympic team back in the day so he just wrestled since he doesnt know jitsu, its hard doing stuff to dead weight pretty much
third 2 minute match- got the key lock in half guard, sweep into electric chair..tapped him out
second submission, took his back...cowboy armbar
last submission- wicked Gogoplata (normal gogoplata but move your free leg opposite side of opponents head, lock it in, u have gogoplata+armbar
Todays workout
bench- 135x6
225x4
275x2
300x1
315x1
325x1( really easy single but i have a habbit of going to heavy and tearing my shoulder )
Incline DB flyes- 40lbsx10
50lbsx10
60lbsx10
Pec dec superset with chest press for 3 sets, the chest press was 150lbs and the pec dec was 125lbs(goes up to 150lbs)
i have to go back at 5:00 to give an orientation on the machines since they r "oh so hard" to use
so ill do my cardio and shit then
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yeah, it looked kinda awkward my senior year, i had to do the mile one time and i was 195lbs...pretty lean i might add haha and i was running against kids 130-140lbs, i beat 1 of them and i ran a 5:45-5:50...at least the girls didnt beat me
nice
but yeah today i just worked out.
grappling last night was good and bad, i hate wrestlers and i hate grappling noobs cuz they get in 1 position and keep that position no matter what cuz they dont know what else to do.
but first 2 minute match- 30 seconds in he turned his back i got a rear naked choke
another 20 seconds or so later we restarted....got him in a knee bar.
last seconds of the round i got another choke
second 2 minute match- not a whole lot went on, he got offered a chance to wrestle with the olympic team back in the day so he just wrestled since he doesnt know jitsu, its hard doing stuff to dead weight pretty much
third 2 minute match- got the key lock in half guard, sweep into electric chair..tapped him out
second submission, took his back...cowboy armbar
last submission- wicked Gogoplata (normal gogoplata but move your free leg opposite side of opponents head, lock it in, u have gogoplata+armbar
you ever gonna naga or anything?
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prolly summer of 2012 ill start competing, im going to be doing 6 months of 10th planet JJ then a few months of judo during the winter time, judo starts late january..but yeah i might start at grapplers quest or NAGA
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prolly summer of 2012 ill start competing, im going to be doing 6 months of 10th planet JJ then a few months of judo during the winter time, judo starts late january..but yeah i might start at grapplers quest or NAGA
awesome mang
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forgot to post yesterdays workout. i dont remember the rep schemes but yeah
warm up- some sprints in the weight room
power skips
karaoke
hang snatch- 3x3(i think) 135lbs
REA squats- 3x?
weighted jumping split lunge thing
back raise- 100lbs db hold
3x leg machines with 3 sets of jumps
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did a timed interval thing today.
30 seconds 135 on the benchx4
30 seconds high pull to clean n press 135lbsx4
30 seconds pull upsx4 (which didnt really get to far)
then i did 20 minutes on the treadmill at 5.5mph, last minute i put the incline to 15 which killed my legs
10 mins on the bike
10 mins on the arch trainer
20 minutes on the elliptical
just to switch things up.
all together i did 5.5 miles
plan on doing another hour of cardio later tonight, and some back n arm work
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did a timed interval thing today.
30 seconds 135 on the benchx4
30 seconds high pull to clean n press 135lbsx4
30 seconds pull upsx4 (which didnt really get to far)
then i did 20 minutes on the treadmill at 5.5mph, last minute i put the incline to 15 which killed my legs
10 mins on the bike
10 mins on the arch trainer
20 minutes on the elliptical
just to switch things up.
all together i did 5.5 miles
plan on doing another hour of cardio later tonight, and some back n arm work
nice man that's a good workout.
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2nd workout today, i did some bent over rows, just with 135, normal and reverse grip, going slow in the reps
3x10( each grip )
lat pulldown- 200lbs 3x10
then i got interrupted cuz my friend got there n we got to talkin to much
curls- 135lbs 4x8(straight bar)
then 20 mins nice n easy keepin it at 10 min miles
20 mins on the bike
20 mins on the elliptical
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warm up
squats- 135x10
225x5
315x3x5
2752x3
225x5
135x5
all close stance(i am usually a wider stance squatter) but when i was dunking off 2 feet i got my close stance over 400lbs so thats my goal
good mornings- 135x3x10
DB swings- 50lbsx3x10
leg press- 400lbsx3x10
leg extension- 200lbsx3x10
leg curls- 150lbsx3x10
later today ill do about an hour of cardio and also play some ball
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HOLY FUCK cardio blows
so today went in aaand
did 30 mins on the treadmill- hit 3 miles(1 minute walk in the beginning) ranged from 5.5-7.5 and at the end 10.5mph and 1 incline
30 mins on the elliptical- idk these things take forever to get good distance i think it was maybe 2 miles
30 mins on the bike- hit i think 4 miles or 5 miles not sure
30 mins on the arch trainer- idk like over a mile a lil bit, this thing is weird as fuck
most boring 2 hours of my life
sweated my nut sack off, hopped on the scale in socks, shorts, and under armour shirt, and hit 232...which was where i was originally at but i had a fat ass feast due to thanksgiving and this past weekend.(mainly last friday n saturday)
what i had to eat
woke up at 8, got ready went to the gym around 9, did a leg workout went home.
1 bowl of Total cereal(1 serving) with 1 serving of milk before workout. hour after workout i had a turky sandwhich, 2 thin slices, 2 pickles, serving of mustard and 2 slices of white bread. stretched and watched the simpsons. went to the gym, did my gay cardio session got back and had half a pork chop and 2 perogies (sp?) and hot chocolate with 2 lil scoops of ice cream and whip cream
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man i LOVE perogies.. holy crap, 5-6 perogies in butter.. damn
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yeah there were about 6 left but i only took 2, it was hard but had to do it...i like the 1s with sour cream n onion
anyway tho, today
had 1 egg, piece of toast, probably a lil over a serving of peanut butter and glass of milk
went to the gym.
rack cleans 135lbsx3x8
cleans-135lbsx3x6
hang snatch- 135lbsx3x5
power pulls- 135lbsx3x5
cardio time- set the incline on 3 and went for 10 mins, set it at 5.5 and last minute n a half went to 10.5 to make the mile
Bike- 50 mins, hit 11 miles, considering the effort i put in for the last 8 mins, i could have easily done way more than 11 miles
got on the scale. No shirt, shorts, socks=231.4..........so equals -14lbs
after tonights workout i hope to get -16lbs, granted its the after workout weight but itll still be about 15lbs when i wake up in the morning hopefully
lunch- serving of total cereal and serving of milk, cream of wheat oatmeal crap...the kind that tastes bad with 2/3rds cup of milk.
later tonight ill have a tuna fish sandwich probs
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1 hour 10 mins of cardio
10 mins on treadmill
60 mins on arc trainer
down to 230 so -15lbs
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damn good job on the weight loss dude.
keep it coming.. the sooner you get to 200 the better.
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my walking weight is 232 right now, after workout is prolly 230 still.
but today im taking a light workout in the morning which i just did.
breakfast- total cereal, same servings for everything
workout
Bench press- 225x4x10
DB flyes- 50lbsx3x10
DB press- 50lbsx60
light bike work for 25 mins.
later today im hoping to get the waffles, so ill be doing a badass cardio session in those
-
UPS sucks alligator shit.
they shipped it to the post office, god for bid drive the extra 5 mins to my house, but the post office said they delivered it yesterday at 4:13
nvm everything is all good, gettin em today
-
ok so got the waffles in today
getting about 30"s in them today
which is roughly what i got with my BBall shoes, only thing is when i tested with my bball shoes i was fresh.
my legs now are so tired, especially my hamstrings and i think i even got up higher than in my bball shoes
i will do another test next monday, ill give my legs a rest on sunday and see where im really at.
other then that, today played half an hour of bball and ran another mile to break the shoes in
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all n all im around 231-233 which is normal for me to stall for a bit then i gotta break through it.
i just ordered purple wraath from controlled labs so that should help out, cant get it till xmas tho.
anyway today
woke up, went to the gym
did a leg day, speed shit
i dont remember the sets reps i did so ill just list off the exercises
REA squat
jump squats
weighted jump lunge things
sprints
depth drops
1 leg box squats
3 mile run
went home ate a salad
before work had 1 grilled cheese sandwhich
bought a 10th planet hoodie
went to the gym, vacuumed for 10 minutes got bored.
ran again- 30 minutes
started off at 6.5 mph, half way through went up to 7.5mph, last 4 minutes went up to 8mph
i managed to make it 3.5 miles this time
so im averaging over 6 miles a day of a cardio
i stopped the 2 hours a day and just went to 1. the 2 hours was on elliptical n shit that didnt keep my heart rate up, i figured an hour of hard cardio on the treadmill is more sufficient
came home, made up 4 lil hamburgers, just cheese on them, nothing else
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all n all im around 231-233 which is normal for me to stall for a bit then i gotta break through it.
i just ordered purple wraath from controlled labs so that should help out, cant get it till xmas tho.
anyway today
woke up, went to the gym
did a leg day, speed shit
i dont remember the sets reps i did so ill just list off the exercises
REA squat
jump squats
weighted jump lunge things
sprints
depth drops
1 leg box squats
3 mile run
went home ate a salad
before work had 1 grilled cheese sandwhich
bought a 10th planet hoodie
went to the gym, vacuumed for 10 minutes got bored.
ran again- 30 minutes
started off at 6.5 mph, half way through went up to 7.5mph, last 4 minutes went up to 8mph
i managed to make it 3.5 miles this time
so im averaging over 6 miles a day of a cardio
i stopped the 2 hours a day and just went to 1. the 2 hours was on elliptical n shit that didnt keep my heart rate up, i figured an hour of hard cardio on the treadmill is more sufficient
came home, made up 4 lil hamburgers, just cheese on them, nothing else
6 miles a day cardio :headbang:
very good, that's how you drop fat folks.
-
HELLZ YEAH
anyway
today im just gonna do some push ups n sit ups while watching psych since Juliet and Abigail are FUCKING HOT, especially Abigail i wish she did porn
anyway, i have this lil string rope thing im using around my navel and im around a inch to an inch n a half smaller so progress is truckin along.
cardio will be more intense this week, itll be interesting to see how my body will adapt
I will be working out at night again since ill be working 530-3 then 3-8
so my workout will be around 4:00
and since ik how hard i can really push myself, an hour is enough cardio and ill just go BALLS OUT
plus ill get my purple wraath soon so thatll be good
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HELLZ YEAH
anyway
today im just gonna do some push ups n sit ups while watching psych since Juliet and Abigail are FUCKING HOT, especially Abigail i wish she did porn
pics of juliet & abigail? what r u talking about?
pc
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Abigail=Rachel leigh cook
(http://unut.stidue.net/blog/wp-content/uploads/rachael_leigh3.jpg)
(http://www.reimeika.ca/marco/data/rachael_leigh_cook_2_large.jpg)
(http://roza.rachaelleighcook.net/rlcmain.jpeg)
(http://www.rachaelcook.com/images/rachael-leigh-cook-hot.jpg)
Juliet=Maggie Lawson
(http://www.usanetwork.com/series/psych/theshow/characterprofiles/juliet/gallery/maggie_char_09.jpg)
(http://www.buddytv.com/articles/psych/images/maggie-lawson-6.jpg)
(http://4.bp.blogspot.com/_vj2e1m7Hlgw/TMjoZI8dyLI/AAAAAAAAtwo/gEWwEy3d4rI/s1600/maggie-lawson-psych.jpg)
Watched this tv show a couple of times but didn't really like it. Abigail is really hot though... searched for their real names just for you darq...I'm such a kind person... ;)
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yeah she def got a boob job, she looks 100x hotter in the show
-
what i figure im gonna start doing is adarqs high frequency thing or whatever he did when he squatted like 21 times a month.
try it out, see how well it goes, since i kinda did it for a week when i first started deadlifts.
when i did it with deadlifts ( i didnt know people actually did it at the time, just dicked around)
day 1- max 315lbs
day 2- max 340lbs
day 3- max 365lbs
day 4- max 380lbs
day 4- max 405lbs
and ever since then, my deadlift hasnt really gone up to much cept the brief time it was at 500 but its nowhere near that anymore, but it never drops below 405lbs
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what i figure im gonna start doing is adarqs high frequency thing or whatever he did when he squatted like 21 times a month.
try it out, see how well it goes, since i kinda did it for a week when i first started deadlifts.
when i did it with deadlifts ( i didnt know people actually did it at the time, just dicked around)
day 1- max 315lbs
day 2- max 340lbs
day 3- max 365lbs
day 4- max 380lbs
day 4- max 405lbs
and ever since then, my deadlift hasnt really gone up to much cept the brief time it was at 500 but its nowhere near that anymore, but it never drops below 405lbs
cool man, that was good progress with DL, just remember, your "max" changes daily when squatting 21x/month, so, don't really try and push it when you feel like shit, though definitely get to that daily max triple etc, can hold back a little when you experience tons of fatigue.. for example, say you hit 405 x 3 on monday, well, 365 x 3 might be all you can do on tuesday etc, just don't force out grinder's.
pc
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yeah im gonna take a different approach try something else
same deal just wednesday will be upper body
but for each day im going to do a different type of squat and different assistance lifts afterwards.
im thinking
like i did today
close stance squats
squat- 135x10
135x10
225x5
225x5(warm up /\ )
315x3(no belt, back felt really weak, i slept weird on it this morning)
315x8(belt)
365x3
225(for speed)x2x4
then i did some depth drops/jumps
Max jumps(ill be timing them in a lil bit once they convert so i can see how much of an improvement im getting)
leg press, leg extension and leg curl machine
15 min run( ill be doing more later)
no breakfast either this morning
tuesday i might do
front squat
hang snatch
pogo jumps
BTN Jerk( for speed )
wednesday upperbody
thursday jump squats with someother shit
friday zercher squat or a box squat variation
prolly switch friday n thursday around idk
saturday ill do more oly lifts n cardio
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im not the most graceful on depth drops either, only 1 jump my heels didnt touch the ground UGH on the other jumps i didnt feel my heels hit once but whatevs fuck it
adarq roughly for how long should your feet be on the ground for a depth jump, i think my is way to long lol
-
finished the 2nd part of the workoutish well cardio part
did 15 min of cardio which running feels like nothing now
then a hour later i did 30 mins worth, made 3.5 miles
weighed in at 230
-
im not the most graceful on depth drops either, only 1 jump my heels didnt touch the ground UGH on the other jumps i didnt feel my heels hit once but whatevs fuck it
adarq roughly for how long should your feet be on the ground for a depth jump, i think my is way to long lol
it varies, you're looking at .22-.3 seconds though generally, from the onset of impact.
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its hard to say on mine since i cant get that good of a reading but i was getting in the .3something range
anyway today
Front squat- 135x10
225x5
275x3
315x2
340x1(new PR)
225x5
135x15
Hang snatch- 135x5
160x2
Hang Clean- 135x10
185x5
BTN Jerk- 135x10
225x3
and i worked this morning so my mood def changed from what it used to be when i worked out in the morning. But ill be getting my purple wraath hopefully within the hour so thatll help, but the gym might get closed tomorrow since its supposed to get shittier out
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its hard to say on mine since i cant get that good of a reading but i was getting in the .3something range
anyway today
Front squat- 135x10
225x5
275x3
315x2
340x1(new PR)
225x5
135x15
Hang snatch- 135x5
160x2
Hang Clean- 135x10
185x5
BTN Jerk- 135x10
225x3
and i worked this morning so my mood def changed from what it used to be when i worked out in the morning. But ill be getting my purple wraath hopefully within the hour so thatll help, but the gym might get closed tomorrow since its supposed to get shittier out
congrats on PR man, purple wraaaaaaath.
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no purple wraath yet, ups fucking sucks ass dick
anyway today was upperbody and did it quick cuz it sucks in ny
idk i just did
bench worked up to 225 4x10(different grips)
fly machine
shoulder press(dbs)
shoulder press(machine)
lat pulldown
etc etc i dnt rele remember it to much
tomorrow will be a morning workout tho, but the gym might get closed down who knows
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purple wraath came in, tastes very good
anyway
today was again lower body
strength dropped a shitload
worked up to 315x2x3 then worked back down
did some vert jumps, jump squats alternating between 135lbs and bodyweight
just a lot of shit, im on the crapper now and my laptop has like no battery life so im cuttin this one short
-
what part of new york are you from?
-
central new york, 25 mins west of syracuse
todays workout, i got the purple wraath and after taking it my body felt great today.
during the workout tho it was apparent that i felt weak from squatting for the 4th day this week
so 135x10
225x10
315x3x4
225x2x5
13x10
i did leg press, feet high, 400lbs easy(obviously)
leg extensions 200lbs 3x10
leg curls 130 something lbs 3x10
and warmed up for 10 mins on treadmill and ended with 20 mins on the bike
tomorrow is the last upperbody workout so ill see how that goes
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btw, high freq squat is pretty much JUST SQUATTING in terms of lifting, sprints/jumps/etc are used for the other aspects of training.. when high frequency squatting you just can't be expending too much energy on other exercises.. first week always sucks, 2nd week gets better.
peace
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i should def work on my hammys still
-
last night
supplements- purple wraath(soon ill be getting tropinol)
bench- 185x10
225x10
275x3
315x2
225x15
incline flyes- 50lbs dbs 3x10
deadlift- 135x10
225x10
315x10
365x2
405x6
430x2
lat pulldown- 200lbs 3x10
curls- 135x3x10
tricep pushdowns/extension machine- 3x10
shoulder press(strict) 185x3x5
shoulder press machine- 150lbsx3x10
im not a fan of the high frequency squat thing to much idk i hate squatting to begin with
so ill do upperbody, olympic, lowerbody, upperbody, olympic, lowerbody (yes i like working out 6x a week its what my body is used to)
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this morning
supplements- purple wraath
foood- salad
cleans- worked up to 225x3
BTN jerk- 225x5
snatch- 135x5
power pulls
shrugs
tonight will be playing ball so ill just to my jumps in the game
mile- 6:50( could have gotten faster )
-
so you did one week of high frequency squat and cut it out or what?? lol
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yeah lol when i went to the gym that week i like didnt have any ambition to :ibsquatting: at all so figured i may as well stop now before just stopping uk next week
besides maybe 3 is plenty since when i was dunking off 2 feet i was doing 1 speed day and 1 heavy day, idk ill see how this goes
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upperbody is still really sore
but today is lowerbody
so idk if i want it to be like a reactive day or do like a contrast workout with jumps n shit
soooo
maybe warm up first to a 3 rep max and just do a 3x3 with the squats and use 135lbs for the jump squats
squat
jump squat
squat
jump squat
squat
jump squat
then probs some stiffness shit for a bit
some max jumps
idk whatever i feel like doing if i feel kinky enough
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today just did normal squats
close stance
135x10
225x10
315x4
365x5
315x7
225x5
135x10
single leg box squats- 40lbs dbs in each hand 3x5
leg press, leg extension, leg curl machine
did about 40 mins of cardio today
-
Nice man, you still grappling?
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i havent in awhile, i might get back at it after winter time but even thats iffy since i dont rele feel like paying 180 a month to do it uk, plus ik more than enough now to fux people up haha
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i havent in awhile, i might get back at it after winter time but even thats iffy since i dont rele feel like paying 180 a month to do it uk, plus ik more than enough now to fux people up haha
180 a month??????? :o :o :o :o :o :o :o :o
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yeah it sucks
but jumping in the waffles today
i got prolly a few inches over the rim im not rele sure it was a weird jump off 2 feet so if anything im up about 3"s from the time i rele wanted to get back into it
and probably 2 inches increase on my running vert
im almost dunking again without a oop, if i got a good oop i think i could throw down a weak one
but def 3 more inches and i should be able to throw down again, off 1 foot anyway, 2 feet is a different story
and to help speed those gains up i bought tropinol by Iforce, their new test booster. i guess they do what Animal does and pick people from the forums to test it out. they did their blood work n all that got their test levels before and after and some of them rose up 300% or so and estrogen levels dropped so hopefully its a good product that wont get banned for awhile
-
what i want to do if i can find anywhere cheap, i will get my blood work done for my testosterone and estrogen n all that and see where its at at the end of my tropinol cycle, i hope its already out and not on preorder
anyway ill let peepz know how it goes
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yeah it sucks
but jumping in the waffles today
i got prolly a few inches over the rim im not rele sure it was a weird jump off 2 feet so if anything im up about 3"s from the time i rele wanted to get back into it
and probably 2 inches increase on my running vert
im almost dunking again without a oop, if i got a good oop i think i could throw down a weak one
but def 3 more inches and i should be able to throw down again, off 1 foot anyway, 2 feet is a different story
and to help speed those gains up i bought tropinol by Iforce, their new test booster. i guess they do what Animal does and pick people from the forums to test it out. they did their blood work n all that got their test levels before and after and some of them rose up 300% or so and estrogen levels dropped so hopefully its a good product that wont get banned for awhile
man u r a supplement addict lol..
good stuff on the vert increase!!
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pigged out whatevs, i gotta shit a ton tho so im prolly weighing in around 233-234
this morning did an hour on the arc trainer on a interval setting, 15 seconds on 100 resistance 45 seconds on 35.
it said i burned over 1000 calories, like 1029 and i put my weight as 150 because i usually dont care about setting it. whether or not its accurate i sweated balls.
later today will be a leg workout again and another hour of cardio on that thing
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yesterday was a leg day
squats- 135x10
225x10
315x5
365x3
340x2x5(full squats)
quad felt weird, started tightening up and a weird sharp pain
225x5(felt like nothing was on my back)
but this squat session felt the best so far, i was able to get narrower with better form and the weight didnt feel like much at all
leg press- 400lbsx3x10
leg curl
leg extension
today will be an upperbody day, itll prolly be chest tris n something else
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fuck basketball in the fucking ass its gay as aids
twisted the fuck outta my ankle today its the size of a softball so ill be out for a few days or more surfuckingprise
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fuck basketball in the fucking ass its gay as aids
twisted the fuck outta my ankle today its the size of a softball so ill be out for a few days or more surfuckingprise
i need to get everyone on this forum to stop playing basketball :-\
cowed, arowe, eric, all within 1 month.
oh and leonel sprained his from volleyball..
so much easier not getting hurt when you're just a vertbro who doesn't play sports ;d
ice the hell out of it man.. hope it's nothing major.
peace
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yeah idk with whatever i took, it didnt feel too bad, the swelling as gone down a lot id say maybe 3 days and ill be goodish and yeah my bball days are done im sick of it, vertbro for life
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im not gonna let it keep me from the gym
today is shoulders
so seated military press (everything seated)
side delt raise
front raise
overhead db press(before the side delt raise)
shoulder machine
maybe seated shrugs ill see if it feels gay doing them sitting down
gotta shit and get to work
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today will be back n bis
maybe pull ups
lat pulldown
1 arm db row
row machine
i would start off with deadlift or t bar row or something but i dont wanna put pressure on my ankle
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today just hit the tris really hard
close grip bench- 225x?x? i dont remember
then various forms of extensions
i got tropinol today so ill be keeping track of how that works in here
so im excited to try it out on monday
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i will be going back to the old school kinda bodybuilding routine since i want to do a competition in late 2011 i think october or november
but ill try to make it so im like walking around at possibly 210 and for the competition cut to 170s or 180 or something idk
but it should effect my vert really since i gained the most vert on a BB program and dunking off 2 feet at 225lbs
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i just signed up for the bodybuilding.com body transformation contest its like 25,000 cash prize or a photo shoot with optimum nutrition lifters, supplements idk a ton of shit u can win so itll give me a goal to work for
march 26th is my deadline
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Sounds interesting. What's your plan gonna look like? Because I don't see much if any structure in your training... no offense. That can be a good way to train after all!
Peace!
-
well ive been modifying it to see how well i work with the training.
they want u to use their training plan etc but im not a fan of it
ill just go back to the basic BB program i used from frank mcgrath
except legs will be modified since my ankle is still fucked up.
Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps
Flat Dumbbell Press: 4 sets x 12-8 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps
Day 2: Back
Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps
Day 3: Off
Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up)
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Lunges: 3 sets x 15-12 reps
Stiff-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps
Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
DB Shrugs: 4 sets x 12-8 reps
Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 15-10 reps
Close Grip Bench Press: 4 sets x 15-8 reps
Skullcrushers: 4 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps
Day 7: Off
______________
thats the jist of it, ill be modifying it a bit like
like ill take out incline BB press and put in reverse grip, add in a flat bench, take out db pullovers and superset the press n fly machine to burn out at the end.
for the back days ill throw in Kroc Rows, lat pull downs(normal wide grip), take out T bar row and throw in deadlifts
legs ill stress my legs out before with some leg pressing n stuff and hit normal squats instead of hack since i dont have a hack squat machine take deadlifts out of leg day
other then that, thats what i used before and it worked amazing along with my supps, i was a solid 225 at the end of it
-
and yeah i jump around a lot but its what i like to do, i work in a gym so i get bored very easily and just do whatever i feel like
-
http://iforcenutrition.com/articles/article44.asp
or ill be doing this
same general outline tho
supplement list tho
green tea
Iforce- TT33(non stim thermogenic)
Iforce- Tropinol(test booster)
forgot- OxyElite Pro(strong fat burner)
Animal- Animal Cuts( metabolic n thyroid complexs)
CLabs- purple wraath(BCAAS)
for protein i eat a lot of chicken
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Looking solid man. Never used such a split working mainly one muscle group per workout but might try it at some point. I'll also be training for appearance for a bit while rehabbing my knee... we'll see how far I get. And good luck with the bb.com contest. Would be sick if you win the grand price. :headbang:
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thanks, its pretty cool they give u the free workout and diet plan, alls u gotta do is get a before pic while holding a newspaper of that date then a after pic.
and yeah i like that type of plan more than doing a few muscles a day since you get to focus on each group more, and just watching the Iforce workout videos, learned a few tips on hitting rear delts more and hitting more on your upper n lower back/lats just by back positioning on pulldowns n stuff
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fucking pumped for tomorrow i cant wait to try out tropinol.
it will be a chest day
ill prolly start with dumbbells to do a preexhaust deal then do a 4x10 with like 205, i could go 225 but i want the reps to be slow controlled and strict(with no arc or barely any)
then ill do my other shit and get home and do cable flyes
tomorrows meals
2 servings of egg whites in the carton
1 packet of whole wheat oatmeal crap
1 special K bar
1 tropinol
2 green tea pills
1 TT33
lunch
1 chicken breast cooked and cut up and in a leafy romaine salad mix (container is the size of my palm or a lil bigger)
1 special K bar
2 green tea pills
1 TT33 pill
1 serving of monster milk(GNC reduces the prices on the pre made shit if the expiration date is coming up, got em for 1.25)
supper is up in the air
-
supper- 2 hamburgers plain, no buns
salad
tropinol review 1 day in
first day of tropinol...Obvious signs of increased testosterone if uk what i mean, workout was more hardcore and i was zoned in...i could not stop smiling and laughing (mood enhancers) i felt the happiest ive been while still feeling like i can put my hand through your face. Overall 20 out of 10 stars, best product out, lets see for how long itll be out for
i always go into taking a supplement believing it wont work, and trust me this shit works. Im not sensitive to energy boosters either and their maximize v2 or whatever it was got my heart rate pumpin today.
workout( dont remember everything but just fuxin shit up )
bench- 135x10
225x20(easy)
275x5
315x1
225x10 (really slow hardening reps and down to 135
185x10
135x10
Incline DB press- 80lbx4x10
Incline flyes-40x4x10
machine super set- pec deck/chest press 4x20
good workout i was pleased
but yeah if you ever decide on getting tropinol, youll get boners like a mofo and bust a nut like a volcano
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supper- 2 hamburgers plain, no buns
salad
tropinol review 1 day in
first day of tropinol...Obvious signs of increased testosterone if uk what i mean, workout was more hardcore and i was zoned in...i could not stop smiling and laughing (mood enhancers) i felt the happiest ive been while still feeling like i can put my hand through your face. Overall 20 out of 10 stars, best product out, lets see for how long itll be out for
i always go into taking a supplement believing it wont work, and trust me this shit works. Im not sensitive to energy boosters either and their maximize v2 or whatever it was got my heart rate pumpin today.
workout( dont remember everything but just fuxin shit up )
bench- 135x10
225x20(easy)
275x5
315x1
225x10 (really slow hardening reps and down to 135
185x10
135x10
Incline DB press- 80lbx4x10
Incline flyes-40x4x10
machine super set- pec deck/chest press 4x20
good workout i was pleased
but yeah if you ever decide on getting tropinol, youll get boners like a mofo and bust a nut like a volcano
all honey badgers do that naturally.
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honey badgers are ballin
todays workout
BACK
wide grip pull ups- 3x5
rack pulls below knees-135x10
225x5
315x3
405x1
500x1
bent over rows- 225x2x10
135x2x10(alternating between grips)
T bar row- worked up to 3 plates and did 4x10
Lat pulldown db row super set
lat pulldown- 150x4x10(behind the neck)
db row- 80x4x10
abs superset with machine row(forgot to do them)
bench ab crap with a light high grip(palms down) on the machine for a 150x4x10
overall good work
starting weight- 245
Current weight- 229
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yesterday was gunz
today was shoulders
idk i did a lot im to tired to put it all down
current weight- 228
-
ankle is still a lil messed up so i didnt do squats which sucks but oh well
leg press- 400x4x50
leg extension 200x4x20
leg curl 125x4x20
back raise-4x10(100lbs db)
db swings- 60x4x10
it was decent but whatevs
supplements are working good
compression shorts and sweaty tee- 225lbs, 20lbs gone
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ankle is still a lil messed up so i didnt do squats which sucks but oh well
leg press- 400x4x50
leg extension 200x4x20
leg curl 125x4x20
back raise-4x10(100lbs db)
db swings- 60x4x10
it was decent but whatevs
supplements are working good
compression shorts and sweaty tee- 225lbs, 20lbs gone
225, nice!
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ballin!
im switching to talapia instead of chicken breast
anywho today was a bullshit day, doin stuff that wasnt sore
started off with wide grip bench supported type pullups on the squat rack
lat pulldown
2 curling exercises
2 triceps
forearms
abs
-
now i am taking in 1120 calories roughly a day but i feel full n good, staying away from shit food
today im just gonna do another leg day since im not doing squats so i shouldnt be taxing my legs that hard
ill get a weight today but ill prolly be around the same
my back is breaking out from my test levels being so high from tropinol so i had to start tanning..gay as aids
but yeah i feel 100xs better now than at 245 so ill prolly feel even better at 210
:ibsquatting:
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Adding in cardio now that my foot is betterish.
today is chest
pre exhaustion method
cable flyes(at home)
Flyes- 70x4x?
bench- 205-224x4x10
In.DB press- 70x4x10
pec dec-4x10/chest press superset
maybe a band version of a fly
changed my diet up a bit, sticking with 4 pieces of tilapia instead of 5
Breakfast- special k- 1 serving
milk- 1/2 serving
lunch- 2 Tilapia
tuna fish or special k
Supper- 2 tilapia
salad
special k
doesnt seem like a lot but its around 1200 calories
once i get to 200-210 ill up my calories a bit(protein wise for the most part) and up my cardio since cardio will be easier on my joints being 35-45bls lighter
supplements- Tropinol
oxyelite pro
Animal Cuts
Green tea
they are still working strong, back is breaking out in acne so a sign of my test levels being high since its been quite awhile since i hit puberty haha so have to go tanning too.
def feel a lot more focused and feel more anxious to go to the gym
overall just feel good
also i tried squats yesterday
i had to lift my heel up a little bit off the ground to do it, if its flat on the ground i feel the pain n stretch of my ligaments n shit on the inside of my ankle, which ik its shitty go on your toe but itll have to do, 225 felt like nothing tho for the 10 reps
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By lift your heel up, do you mean literally do the squat on your toes/balls of your feet? Cause that would be crazy with any kind of weight on your back. Try using five-pound plates or a thin board to elevate your heels.
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yeah i forgot bout using 1 but it was just like not even half an inch, it was just for 1 set to see how the ankle would do, no full squat workout or anything. but it mainly felt like i was using my right leg anyway haha it was weird
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yeah i forgot bout using 1 but it was just like not even half an inch, it was just for 1 set to see how the ankle would do, no full squat workout or anything. but it mainly felt like i was using my right leg anyway haha it was weird
Still, you're just so much more unstable if your foot isn't totally grounded. Asymmetry weird too, any thoughts as to why that might be?
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idk it was just a 1 time deal, im not gonna squat until my ankle has the flexibility, just sticking with the leg press
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this is my workout song
http://www.youtube.com/watch?v=uguXNL93fWg
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this is my workout song
http://www.youtube.com/watch?v=uguXNL93fWg
god that is beyond hilarious.. i giggled like a little girl
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its so badass
i was at 1200 calories but upped it to 1400 today, losing weight to fast probably
with a sweaty shirt on and pants i was 221 so without the shirt itd prolly be 220
so a 24-25lbs loss so far after my hour of cardio
today so far ive eaten idk, 720 calories so far, lunch needs to be around high 600s or so
another back day, no pre exhaustion, startin off with deadlift and the normal routine
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deadlifting blows
warm up- bench assisted rack pullups-4x10(last set used a 45lbs plate)
1 set of pullups i got like 7 i think wide grip
deadlift- 315x4x10 ( running on pretty much no calories sucks ) had to rest after each set since i felt like i was going to puke
BTN lat pulldown- 4x10- 125lbs, 125lbs, 150lbs, 150lbs
Front T bar handle pulldown- 4x10- 150lbs, 150lbs, 200lbs, 200lbs (strict ass form...kinda)
1 arm db row- 4x10- 100lbs
row machine (vertical and horizontal grips)- 200lbs 4x10, 125lbs 4x10
for the horizontal i used a 3-2-3 tempo and put towels under my pinky so i could hit the rear delts more
friend got there and by then i was dead but he had to start with T-bar row so i figured why not
2 platesx10
3 platesx10
4 platesx8
5 platesx5
6 platesx2
tomorrow is gunz
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Gunz- push pull supersets
SB Curl- 135lbsx3x8
JM press- 135x3x10
EZ bar preacher curl 95lbsx3x10
seated BTH extension 95lbsx3x10
Lat push downs (10 reps a few inches going up, 10 reps half way and 10 reps full ROM) 3x
face curls 3x10
Curls till i cried 40lbsx3x?
1 arm DB extensions (lying down) 3x10
1 arm Reverse grip DB extensions(lying down) 3x10
then finished off on the machines
keeping in at low 220s and 20 minutes of cardio in the mornings
then
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also i will be doing box squats instead of normal squats for awhile to build up my hammys
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today was shoulders, it killed
home about 2 hours before the workout i did cable side delt raise and front raise
actual workout
millitary press- 135x4x10 (last set was a slow 3-2-3 tempo) stopped about inch above my chest
seated shoulder press- 60lbs dbsx1x10
70lbs x2x8-10
50lbs x1x?(rep out)
seated side delt raise- 30x4x15
DB front raise- 30x4x15
shoulder press machine- 125lbsx4x15
BB shrugs- 315x4x10(really slow and squeezed at the top)
1 arm shrugs- 100x4x10
upright rows- worked up to 135 with close grip then went back down to 75 with wide grip
and that was aboot it
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Why'd you stop above your chest on the OHP?
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just to get a nice little burn, it was less then an inch just above it so i wasn't at a rest, other wise when iwanna go heavy i touch my chest with just a touch and go
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leg day
havent :ibsquatting: since my ankle so it felt like shit
135x10
225x10
315x5
225x3x10
leg press- 4x40x400
leg extension- 3x10 135lbs(really slow and having a 1 second contractions at the top)
leg curl- 3x10 100lbs(same deal)
my legs were toast, kind of pathetic but oh well
today i went in did a hour of cardio on the arch trainer- said i burned 1220 calories
pull ups- 1x10
1x8
some ab work, really a off day since im starting my chest days on sunday now
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leg day
havent :ibsquatting: since my ankle so it felt like shit
135x10
225x10
315x5
225x3x10
leg press- 4x40x400
leg extension- 3x10 135lbs(really slow and having a 1 second contractions at the top)
leg curl- 3x10 100lbs(same deal)
my legs were toast, kind of pathetic but oh well
today i went in did a hour of cardio on the arch trainer- said i burned 1220 calories
nice!!!!! 1220 = good work
pull ups- 1x10
1x8
some ab work, really a off day since im starting my chest days on sunday now
glad you got in some squatting again, must have sucked not hitting lower for so long.
pc
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yeah it blows i hate not doing legs for awhile since they are like abs in a way, if i dont do abs for weeks they cramp up like a mofo n suck balls.
but at least i was higher then i thought id be for squats with the 25lbs drop in weight and not doing it for 2 weeks or so.
tomorrow is a chest day im not 100% but ill j do it anyway
my legs kill tho
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didnt get to do chest today, gym was closed due to shitty weather, but i got to push my sisters car out of a ditch so that was my workout pretty much, even tho i might go work on the cable crossover for a bit.
today what i had to eat ummm
2 sandwichs- 3 slices of roast beef, 1 slice of cheese on 2 slices of whole wheat bread
chicken salad on the second one........everything else the same
1 can of progresso reduced shit soup
couple glasses of milk
idk what im having for supper, wont be much since i had to get my sisters car out of the ditch as soon as i woke up so i didnt eat until noon anyway for my first meal
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I will be doing chest tomorrow, probably around 9:00
I wont be going for pre exhaustion just because i wont have a spotter
I will fill in the weights after the workout
Bench- 225x4x10
Incline DB-80x15, 100x5, 60x2x10
Flyes- 40x2x10/50x2x10
super set the press and fly machine or just do cable flyes when i get home or do all of it
cable flyes- 90x4x10
cardio- 20 mins on arch trainer- 400 calories
ab machine- Max for 4x10, this machine is a piece of shit
overall this workout felt like shit, its too fucking cold in the weight room and i had a sweater on, ive told that fat bitch plenty of times she needs to get the custodians to turn the fucking temperature up, my fucking ipod died on me so i was left listening to fucking jason aldean and whatever other country faggots played on the radio. I will be doing a second little workout like i used to do everyday just doing a really light clean and press, chin ups, and idk push ups giant set
http://www.youtube.com/watch?v=NVJXRQMR-eM
old video but good
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I have already talked to shelby starnes and he is going to be my nutritionist for 12 weeks out from the show
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I have already talked to shelby starnes and he is going to be my nutritionist for 12 weeks out from the show
nice, you better get RIPPED.
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get me some tape cuz im ripped!...not yet but soon
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I weighed in at 218lbs so -27lbs
Today was a back day
chin ups- 3x10
deadlift- 135x10
225x10
315x5
405x3
225x15
Tbar row- 3 plates 3x10
Lat pulldown BTN- 125x3x10
Front- 200x3x10
superset with row machine- 3x10 regular grip
3x10 high horizontal grip
Lawnmowers- 100x3x10
overall good day i was sweatin balls
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today is going to be Gunz
so prolly doing the push/pull supersets
IDT i need to really get into it to much
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overall this workout felt like shit, its too fucking cold in the weight room and i had a sweater on, ive told that fat bitch plenty of times she needs to get the custodians to turn the fucking temperature up, my fucking ipod died on me so i was left listening to fucking jason aldean and whatever other country faggots played on the radio. I will be doing a second little workout like i used to do everyday just doing a really light clean and press, chin ups, and idk push ups giant set
alot anger man. lol, your diet starting to effect you mood much? lol
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oh nah just work in general, they dont realize that its bad to workout when its cold and they are turning it into a nursing home, so by summertime im planning on buying or having a building built and just make my own little gym
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Today was shoulders n trapz
DB press- 60x10
70x10
80x8-10
Arnold press- 50x25
standing BB press- 135x3x10
side delt raise- 30lbsx10
35lbsx10
40lbsx10
45lbsx10
50lbsx6
BB Front raise- 65lbsx10
85lbsx10
55lbsx15
upright row- 65x10
85x10
105x10
135x5
machine press- 125x3x10
Shrugs- 225x10
315x10
405x10
would have gone more on the shrugs but i was workin out with 5'5 people so it was pretty much a rack pull to do the shrug so i said fuck it
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ankle is still weird idk its been awhile oh well...
TRAININ WHEELS............ :ibsquatting:
Squats- Close stance with a 10lbs plate under my left heel(ankle thats fucked). It threw me off balance a lil bit but not to bad i dealt with it.
135x10
225x8
315x6
365x4
315x5
225x8
135x?
still not what i used to be but now im not using my knee sleeves or anything just a belt on the 365 so in a few weeks I'll be back up to what i used to be at considering this is the second leg day ive done in a month
leg press(no breaks after the last 400 set)- 400x2x10
350x10
300x10
250x20
200x55
leg curl- x10 reps each
100lbs
112lbs
125lbs
130 something
leg extension- 150x3x15
dbRDL- 3x10x80lbs
overall pretty good, back in the day i was doing 365x8-10 with knee sleeves on so hopefully in a month ill get back to doing that without them
Cardio- 500 calories burned
arc trainer for 20 minutes
today's total on calories is 1300 burned on the cardio according to the machine, of course its not exactly 1300 it could be more or less
breakfast- Half a chicken breast and 1/4 cup of white rice
mid snack- 1/4 piece of a sub
lunch- 1 chicken breast and 1/2 a cup of rice
dinner- same as breakfast but with the last 1/4 piece of sub i had left over
maintaining around 222lbs but my arms remain the same size as i get rid of fat n water etc etc, my triceps are growing quickly i noticed and my lats have developed fast again from the pull ups, chest remains the same, my trapz are getting back to what they were, and legs are 100x more defined now, just they are ghost white.
Ill do some measurements later on and compare to make sure im at least maintaining and not gaining bad size anywhere
but before the cardio this morning which was 40 mins on the arc trainer which burned 800 calories i did a quick giant set of
pullups-x10
pushupsx20
dipsx10
i like it to get the blood flowing, sometimes ill throw in a really light oly lift
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havent gone up really in anything except chest really but havent really gone down in the important areas soooo tomorrow will be a 2 hour cardio session and sunday i might start my workout idk yet, but im just going to go balls out on cardio tomorrow
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only did 25 mins on cardio i was in a hurry n forgot to eat so i felt like I was going to puke, later tonight ill do some abs on the cable crossover, and start chest tomorrow
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today im going to switch it up and do Incline bench instead of flat bench, and do flat DB instead of incline
everything else will remain the same
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Incline bench- 135x10
185x4x10
Flat DB press- 100x2x10
60x2x15
DB flyes- 40x4x10
chest press machine- 200x4x10
cable flyes- 90x4x10
cardio- 30 mins on the bike and 30 mins on arc trainer, prolly burned a total of 800 calories or so on these
all in all good day, weighed in at 218-219 with shoes on after my cardio so prolly im around that before the cardio with shoes off
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Just realizing that maybe my ankle is good enough to start jumping again, it didnt hurt this morning when i woke up and i can walk on it like normal, i guess maybe lately i just kept it in my head that it was fucked so i babied it but before my next leg workout ill do a lil jumping video if it is good to go, ive kept my strength up and weight down so hopefully ill be gettin higher
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Just realizing that maybe my ankle is good enough to start jumping again, it didnt hurt this morning when i woke up and i can walk on it like normal, i guess maybe lately i just kept it in my head that it was fucked so i babied it but before my next leg workout ill do a lil jumping video if it is good to go, ive kept my strength up and weight down so hopefully ill be gettin higher
do some light jump work first, jump rope, small pogo hops, etc.. don't go crazy on it.
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yeah i did a lil this morning and more this afternoon
I did a morning cardio session
2 hours on the arc trainer
30 mins hill interval
30 mins weight loss
30 mins strength
30 mins cardio
all together my shirt was soaked and the sweat went through my thick hoody.
according to the machine( every 3-5 mins i got my heart rate checked to make it somewhat more accurate)
-2215 calories
got home, drank 3- 8oz bottles of water, my protein shake mixed with half a scoop of my amino acids, and waiting for my 1/4 cup of rice and chicken to finish cooking then off to the gym to clean and dick around for an hour, then Back day
could i do another 2 hour session tomorrow? quite possibly no, ill prolly just do half an hour, maybe half an hour more tonight
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back day yesterday
2 quick warm up sets of 2x10 for pull ups
-deadlifts- 315x3x10
405x3
(for some reason after every set of deadlifts 315 and up even though it doesnt feel to bad, i always feel like im going to puke)
-2 light sets of bent over rows old school style with 135x10
- Lat pulldown BTN- 150x4x10
lat pulldown Front- 200x4x10
- Kroc rows- 100x4x25
- row machine- low vertical grip- 200x2x10
high horizontal grip- 150x2x10
my own vertical grip above the horizontal- 125x2x10
Overall very good workout, liked switching it up with the kroc rows and my back is def sore as fuck and def growing from the rows and pull ups(before n after pics plus my bodyspace on BB.com measurements)
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back day yesterday
2 quick warm up sets of 2x10 for pull ups
-deadlifts- 315x3x10
405x3
(for some reason after every set of deadlifts 315 and up even though it doesnt feel to bad, i always feel like im going to puke)
feels like ur gonna puke wtf??
-2 light sets of bent over rows old school style with 135x10
- Lat pulldown BTN- 150x4x10
lat pulldown Front- 200x4x10
- Kroc rows- 100x4x25
- row machine- low vertical grip- 200x2x10
high horizontal grip- 150x2x10
my own vertical grip above the horizontal- 125x2x10
Overall very good workout, liked switching it up with the kroc rows and my back is def sore as fuck and def growing from the rows and pull ups(before n after pics plus my bodyspace on BB.com measurements)
link em here when you do em~~~!!!
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yeah i will, id do my recent back pics but my love handles are still gay and my webcam sucks if theres to much light to take a pic so i look albino. And yeah the first 2 sets of deadlifts dont feel heavy but idk, maybe i hold my breath to much idk
but today was arms, the only difference was instead of JM press, i did
Close grip bench- 135x10
225x10
275x2
255x8
and for the curls i did a pyramid set scheme just going up by 10lbs plates on each side to like idk 5 on each side then back down
then what my friend calls them, "30s"
just on a normal pushdown go up a few inches for 10, then halfway for 10 then full rom for 10(i do the same thing when i do skull crushers, forehead, nose, throat)
tomorrow is shoulders, then a day off so some cardio and light oly lifts, then squats on friday
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today was shoulders
standing shoulder press- 135x10
155x8
185x4(minimal leg involvement)
135x8
-normally id do DB press but i completely forgot them until the end of the workout
- Side(DB) delt raise- 30lbsx3x20
40x10
50x8
- front(BB) shoulder raise- 65lbsx2x10
85lbsx10
105lbsx10
- seated bent over delt raise gay things- 40lbsx3x10
- upright rows- 65x10
85x10
105x10
125x10
105x10
85x10
65x15
DB press- 50x3x15
Shoulder press(machine)- 150lbs down to 62.5lbs idk how many reps on each plate but it was like 7 different weights between 150 and 62.5
shrugs- (DB) 100x3x10
(BB) 315x10
405x10
500x10
that was it, i weighed in at 218
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59 more days till the contest is over for me...yeah buddy
i laid out my plan for shelby and just told him straight up 190-200lbs at like 7-10% and the very most bf level is the goal and to keep it that way year round
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59 more days till the contest is over for me...yeah buddy
i laid out my plan for shelby and just told him straight up 190-200lbs at like 7-10% and the very most bf level is the goal and to keep it that way year round
get it done then drop a nice dunk mix.
u'll b flying.
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yeah today in a bit ill try some jump roping and maybe a little bit of jogging, since the more i work my ankle the shittier it feels for a lil bit but the next day itll feel a bit better, i think maybe i broke something idk cuz the longest ive twisted an ankle for was like 3 days.
anyway yeah ill drop some sick shit, and the reason i want to be around 10%BF is justin harris said in his book that the body is most anabolic in that bf% 10-12b%
Leg day today at 330
I will try bucket squats today, start at 315 and just do as many sets of as many reps as i can, then drop to 285 do the same, 225, do the same, 185 do the same and 135 the same and have the trash can next to me, havent done these in a long time
PLUS it is my last day as a personal trainer!!! well a personal trainer working for a gym. Its impossible to work for a gym run by old people and chicks. So ill just be training a guy every saturday which works best for me.
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WHEELZ :ibsquatting:
Squat- 135, 225 warm up
315x8x5-8
225x2x10
135x?
leg press- 400x4x20
leg extension- 150x4x10
leg curl- 100x3x10
did abs earlier in the day
and i could do squats without the plate under my foot so some ankle improvement, couple more weeks then hopefully itll be 100% but after workout i was 220lbs, tomorrow since ive been eating whatever i want these last few days ill go back on a strict diet hoping it kick started my metabolism a bit.
ill do 2 more weeks of a bodybuilding routine and then switch to 4 weeks of west side just to change things up a bit and on my off days ill have a oly day and some work on muscles that odnt get hit during the west side days
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I will be trying something for 4 weeks then a deload starting next saturday
saturday- chest shoulders tris
- Bench - DB shoulder press - pushdowns
- flyes - Side delt raise (DB) - reverse grip skull crusher
- DB press - BB front raise
sunday- back bis (normal routine)
monday legs (normal routine might just pick a weight and do 3x?)
tuesday Chest shoulders (1 tricep movement, possibly close grip bench)
-Reverse grip bench - BB overhead press
-incline BB press(or decline) - upright row
-cable flyes - machine overhead press
wednesday rest
thursday legs - 8x2 speed work
friday back Bis go light but use a 3-2-3 tempo, no deadlifts, switch it for Tbar row
quite a bit more than i usually do but we will see how it goes(also trapz are added for just shrugs since deadlifts build up my trapz better, so i wont go bananas on trapz)
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few days after working the Wheelz and its the worse day yet, so i prolly wont be doing that many sets again for squats.
today tho is chest day
bench, flyes, etc etc
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today is back, prolly do RDLs instead of normal deadlifts
RDL
Tbar row
Lat pulldown
1arm DB Row
row machine
back raise
this morning
cereal- 3/4 cup of honey something something- 120 calories
3/4 cup of vit. D milk- around 100 calories or 120 something, 1 cup is 150
100 calorie snack thing
- 340 calories
brown rice- 1/4 cup already cooked, idk how many calories so lets just say 100
Chops(Deer)- 5oz- 220 calories, 9.5g fat, 0 carb, 32.25 grams of protein
water
steak sauce- idk idt theres a lot of anything in it
320 calories+ 340- 660 calories so far
I will probably have a protein shake post workout- 195 calories, 25 g protein, etc etc ill prolly do 1/2 cup milk 1/2 cup water
660+195
855
1200-855= 345 calories for supper, so ill prolly do the rest of the chops i have and up the rice since theres only 3oz left of the chops
I will stick to this for 3 weeks and if i stall ill do a week of 1800-2000 calories then get back to 1200 again and do 45 minutes of cardio everyday ranging from arch trainer to maybe swimming
i have 54 more days to get to 190, at that weight for the BB contest online for the body transformation ill get epsom salt n shit and a few days before the contest ends for me ill pretend im doing a BB show and cut out water intake n shit to let my body dry out so i have a better chance of winning the 2500 or 25000 dollars
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side note, last 3 weeks I will go on a all cottage cheese diet,
1 cup = fat- 2g
carb- 6g
protein- 28g
calories- 163
I will have this 4x a day with 2 protein shakes prolly
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vegetables? fruit?
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not 3 weeks out, a buddy of mine has a friend who does BB and he does a cutting period just cottage cheese and water and he cuts weight fast.
and in my diet i have veggies n some fruit but i dont write them down on here since i dont count any of their nutritional values into my totals like last night i had collard greens n spinach etc etc
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btw i like this from Animal
To impose control on the unforgiving iron every time, refusing to bend to the will of the crushing weight, is a deadly serious undertaking and not one to be taken lightly. Be prepared to bring it every day as if your life depended on it… Or stay the fuck home.
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today is arms so i think ill do some curls and extensions
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today is shoulders
same as everyother shoulder day
saturday starts DC training
Tyler Ray is a cunt
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im gonna start early for the cottage cheese diet so asap
today was shoulders
i went with a DC style training aka DoggCrapp training
from what i read when i was tired i got the jist of 3 sets and inbetween sets the time is 12 breaths, and you just pick a heavy weight and go balls out
seated military press
side delt raise
front delt raise
upright row
DB shrugs
1 hour of cardio on the bike
weighed in at 218
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pumped up cadillacs?
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today is an off day for me but ill prolly just do an oly day.
im actually leaning towards doing west side type method.
im bored with bodybuilding for now but ill get back into it, just wanna switch shit up.
finish this week up with oly day today and squat tomorrow
Sunday – Dynamic Effort Bench- 8 sets of 3 repetitions; all sets done are done with 55% of raw 1RM
Dynamic Bench Press
Triceps- 5 board
Shoulders- shoulder press
Lats/Upper Back- pull ups
Monday – Max Effort Squat/DL
Max Effort Exercise
Hamstrings
Low Back
Abs
Wednesday – Max Effort Bench Press- 3x1 90%
Max Effort Exercise
Triceps
Shoulders
Lats/Upper Back
Friday – Dynamic Squat/DL
-Week 1 – 10x2 @ 50%
-Week 2 – 10x2 @ 55%
-Week 3 – 10x2 @ 60%
Dynamic Squat
Hamstrings
Low Back
Abs
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a few days ago i tried jumping, i was getting maybe a lil higher before the ankle shit happened. But when i jumped i felt like i held back on my left ankle and it didnt feel like i generated a lot of power from that part of the plant, just kinda went limp or something idk, so im assuming when im 100% ill be getting a lot higher
anyway today is legs
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Wheelz went decent, i gotta start doing heavier squats
anyway
squats- 135x10
225x10
315x5
365x3
405x2x1 (1st was really easy, second i got out of groove so it made it 100x harder than it shoulda been)
DB front squat(100lbsdb)- 3x10
leg press, extensions, curls, etc etc
scratch the doggcrapp training and westside im doing the program dave tate has in his Ebook i bought earlier today, that starts monday.
so ill do monday tuesday, wednesday is a off day so light cardio session, thursday, friday. saturday will be a badass cardio session and sunday will be a light one. and ill j do 20 min sessions on my workout days
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today was 25 mins of cardio, i was a fatass the past couple of days so im back on track.
also j did some quick arms and light shit on all the machines, tomorrow will be straight cardio
monday getting into the new program, which i bought from elitefts so idt its a good idea to post it on here
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today was ballin, chest/tris
warm up- shoulder stretch
- Giant set*135lbs- push pressx10, hang cleanx6, power pullsx6, power curlsx6
did 3 sets on each thing with 12 breath rest between each set and went to failure
Bench- 225x18
x 8
x 2
Decline DB press- 80x23
x12
x 3
flyes superset(db/machine) i dont remember how many of each i did so fuck it
triceps (already burned out by this)
4 board press*close grip- 225lbsx10
x 6
x 3
x 1.5
pushdowns *20s- 75lbs(rope) for 3 sets, barely finishing the last set
reverse grip JM press with ez bar- 45lbs- to light but whatever did a lot of these
10 mins of cardio
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yesterday was back n bis
Deadlift- 225x10
315x10
365x1
440x1(new PR since i stopped training for strength)
lat pulldown- moved up to 200 for a set of 10, but i think the previous weights were 150, 175, 180 something
banded DB rows- First time i tried these, worked great, used 40lbs dbs, especially with the band tension, keeping your back tight to stabilize was pretty hard
bis- just did db curls and 21s and the machine
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friday was a leg day
went shitty
today is cardio, tomorrow is chest n tris
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howz da moobs reduction coming along?
pc
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not bad, been keeping the same weight, getting a bit leaner here n there but now i think im just carrying a lot of water weight again.
I was gonna update my journal last night but I'm taking Controlled labs Reduction AM/PM and within 10mins of taking the PM i was out.
But yeah keeping around 219, 216 after a garbage bag workout
sunday i did shoulders, worked up to 225 standing military press with a little bit of a dip, but for the most part it was kinda strict and other shit, im trying to hit my shoulders twice a week so ill do them again on thursday, and im taking friday off and doing my birthday leg day at another gym on saturday.
Lats are coming along nicely, ill try to post up a recent pic soon.
Monday did chest, haven't gone heavy in awhile but just worked up to 300 and stopped, it felt like it was a 80% of 1rm weight.
decline db- 100x3x10
flyes- 50x3x10
push ups with 45 on my back for 3x20
cable flyes
yesterday was back- wasnt feeling it but took my AM shot prior to the workout so it gave me a bit of energy.
deadlift- (went heavy last week so reps this week)
225x2x15
300x2x2(speed reps)
Tbar row- worked up to 3 plates using a 3-2-3 tempo
BTN pull downs- 150x2x10
200x2x5
Front- same as BTN but with a different handle
1arm DB row- 100x3x10
Row Machine
today is GUNZ and cardio, did 25 mins today so prolly 35 mins later
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(http://i53.tinypic.com/28v7ret.jpg)
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Today was Dogg Crapp training for shoulders
so 3 sets, 12 breaths in between sets, go balls out on every set
shoulder press
arnold press
side delt raise
front....
rear.....
upright rows(not dogg crapp style)
shrugs
very good, pretty much wanted to cry after each one, by the end of the side delt raises my shoulders were tight as balls
tomorrow might be legs, i havent decided yet, i might do a Bday leg day on saturday at a diff gym since i think they might have a hack squat n shit
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did cardio today and worked all day so im pretty much dead. leg day tomorrow
was gonna upload another pic where it looks like i can form the Throwdown symbol with my back but to lazy
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todays workout was eh, i was pressed for time, i had to get back to cato by 10 to train my client and the weather is horrible today. So just checked out the gym and i liked it a lot. A lot of old school equipment which i found works better than this new shit.
did squats( 8:00am squats is not a good idea)
forgot to eat, i found a old nutrition bar in my back seat that i ate haha anyway
worked up to 405 for 1 and i thought i was gonna dump it, way to early for that shit.
hack squat- did 4 plates on each side plus 2 100lbs plates
vertical leg press, idk prolly had 600lbs on it
then just some isolation shit, checked out some of the other equipment, and he weight room was twice the size of the 1 at my gym, it had a giant sized cardio room with a upstairs to it, and an ab room with a 45 degree hyper and glute ham raise, plus i got in for free because nobody cares to check if your a member so i just walked through .
overall first time using a hack squat and i liked it and ill prolly start going there more when the snow goes away
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ahh definitely look leaner in that pic tha a few months ago, look more solid in that back pic.
pc
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yeah thanks, here is the pic when i lost some water weight, plus i think i focused on less flex in my lats and more on my back possible
(http://i51.tinypic.com/2ugm3hj.jpg)
today is heavy shoulders, where thursdays is light dogg crapp shoulders.
and about the dunk contest, idk why they made a big deal about blakes 360, or the car, the off the backboard elbow was nice tho. And 1 of the guys pretty much watched werms videos and copied his dunks
plus the dunk contest with tfb, i only give props to tdub and kenny dobbs, more to kenny dobbs since they actually tried hard dunks, like the 540, reverse 360 btl oop etc etc
but yeah, decided for now until the snow stops melting, im just going to do my leg days at the new gym
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Chest day
decided to have a heavy day to change it up since i havent really trained for strength in awhile on benching
135x5
225x3
275x1
315x1(felt like i had 330 in the tank but no need to push it)
(reverse grip benching now)
275x3
225x8
185x5
135(normal grip)x52
Decline DB press- 95lbsx3x15(woulda used the 100s but someone was doing rows)
flat flyes- 50lbsx3x10(2 second pause at bottom for the stretch)
flye machine and chest press superset
good nuff
tomorrow prolly will be cardio and wednesday ill hit up the new gym and do a back and arms day
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back day, nothing special went on just light weight n slow movements
pull ups
pull overs
rows on calf machine
banded DB rows
lat pulldowns
row machine
if i got in the right position i felt it like a mofo in my lats on the calf raise rows
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Awesome Arm day
straight bar curl- 65lbsx2x20
75lbsx1x20
65lbsx1x25
EZ Bar curl- 95lbsx3x10
hammer curl(DB)- 3x10(40lbs)
- slow reps
tricep pushdowns- 30s- 2x65lbs
pyramid- 30lbs-100lbs-30lbs(15 reps was the target but worked up to 2 reps then back down in weight)
decline skull crusher- 55lbs(top of the head, nose, throat) x3x10
machines to end it(2 heavy double hands then single arm)
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dogg crap shoulders yesterday, burned like hell
today was legs, did pre exhaustion so just did my machine shit first then just worked up to 1 set of 315 on squats n did a few sets of 225, a few sets of RDL with 315 but just going below knee level to hit the lower back, and good mornings up to a few sets of 8 with 275. And to end it off was DB front squat with 100x3x10.
about to get on my fan bike and watch season 5? of the office
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today just did a few sets of 400lbs for calf pushs on the leg press and some bw calf raises, then some quick forearm shit.
30 days left i believe until my contest is over so took a lil break from the dieting since i stalled, put on a few lbs and hopefully kick started my metabolism, straight dieting and weighing shit up again and cardio for the next month, see how i do post my pics up and whatever happens happens. After the "After" pic my true off season will begin where I am just going to get as diesel as possible until september then start a cutting phase but i wanna try to get to 200lbs by march 26th and maybe stay around 205-210 and Ill prolly go get my bf% taken since i wanna be around 10-12%
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2 more weeks of shoulders twice a week
today will be heavy
by doing shoulders twice a week there has been an added 3/4 of an inch so im pumped
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Chest day
8:00 cardio- 25 min arc trainer
4:30 workout-
Flat bench- worked up to 315lbs
Decline DC- 1x250x14-16
1x250x8
1x250x3
Incline- worked up to 250lbsx2
flyes- worked up to 3x60lbsx10
machine flyes- idk the whole stack for 4x10
felt like a good day
tomorrow is back
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jumped today
it hurt to jump off 1 foot since thats the foot i fucked up and it felt weak as hell
2ft i can grab the rim and i haven't really jumped since 2010
i was surprised
anyway yesterday was back, did the same ol shit, played a lil bball today and tomorrow is arms n shoulders since we are going to another new gym so j gonna go balls out
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diesel shoulders today
leg day tomorrow
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Starting west sides method this week except i have to switch it up a bit since i did legs on friday
today will be ME upper body
so benching variations, triceps, lats and shoulders
tomorrow will be a DE lower body
probably do max on bench, do some decline bench, banded DB press, pull ups and pull downs for lats, side raise, front raise, and rear delt raises, and some killer triceps like high board press, rope push downs, etc etc
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ME upperbody-
Bench- 185x10
225x5
300x3
320x1( had maybe 330 in the tank)
(3 board) Close grip board press- 225x10
315x3
Normal grip- 365x1( felt amazingly easy, could have gotten it off 2 board )
Pin press- couple inches off chest, worked up to 275x3
DB press(with 1 red band for 2 sets, 2 red bands around me for the last 2 sets)
-100lbsx12
100lbsx10
100lbsx5
x3
pull ups- BWx10
+10lbsx8
+20lbsx6
+30lbsx3
Lat pull down- 200lbs+red band- 3x6
Tricep pushdowns(elbows flared) 125x3x6
Rolling tricep Dbs- 60lbsx3x10
BB row- worked up to 315x2x8
Shoulder press- 70lbs(DBs) 3x10
Took the weekend off and upped my calorie intake which worked like a charm.
tomorrow is DE LB
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ME upperbody-
Bench- 185x10
225x5
300x3
320x1( had maybe 330 in the tank)
(3 board) Close grip board press- 225x10
315x3
Normal grip- 365x1( felt amazingly easy, could have gotten it off 2 board )
Pin press- couple inches off chest, worked up to 275x3
DB press(with 1 red band for 2 sets, 2 red bands around me for the last 2 sets)
-100lbsx12
100lbsx10
100lbsx5
x3
pull ups- BWx10
+10lbsx8
+20lbsx6
+30lbsx3
Lat pull down- 200lbs+red band- 3x6
Tricep pushdowns(elbows flared) 125x3x6
Rolling tricep Dbs- 60lbsx3x10
BB row- worked up to 315x2x8
Shoulder press- 70lbs(DBs) 3x10
Took the weekend off and upped my calorie intake which worked like a charm.
tomorrow is DE LB
damn nice session dude, good benching.
you'll probably be having alot more fun now with westside.
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yeah i was supposed to do a speed squat day but i decided to try n work on my pulling movements so i did this
zercher squat- 135x10
185x5
225x5
275x2(hurt like hell)
deadlift(standing about 2 inches off the ground)
135x10
225x10
315x8
(normal deadlifts now)
405x1
430x1(fast)
455x1(slow and steady but went off, no sticking points)
leg press- 400lbs plus my red bands 3x10
leg extension- 200lbsx 3x10
leg curl- 150x3x10
DB swings- 6x3x10
by then my legs and lower back were fried
tomorrow i might focus more on squat type shit if i go to the new gym and just go balls out on back and abs too
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didnt do what i planned. shot around for a bit, did some oly lifts, cleans, hang clean, jerks, did a lil bit of jump squats
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today played ball
Monday- ME Lowerbody
tuesday- cardio
wednesday- upperbody
thursday- DE lowerbody
friday- cardio
saturday- Olympic(some upperbody shit added in)
sunday- cardio
ill do this split instead since i wanna kill the wheelz
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Wheelz
squat(+blue bands...about 200 at the top of the lift, probably 80 at the bottom)
135x10
185x10
225x8
275x5
315x3
good mornings- 225x3x10
leg press, extension, good mornings, DB front squat
calf raises
i really need to get to the new gym asap so i can add some good workouts
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today was upper body so idk dont rele feel like typing it out
tomorrow is cardio and oly shit
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so ill go with this for thursday
bball court sprints
tuck jumps- 5-10x10-20
jumping split lunges......
speed squats
jump squats
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hopefully soon we will see a 720 from myree, just hit him up on fb(if it is rele him) and pretty much told him stop bein a puss and get that SHIT so hes gonna try it out again
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Soon I am getting hooked up by my cousin to meet up with a guy out in a rich part of ny to talk about running 1 of his gyms which i guess is big as hell and will also have a MMA section to it
anywho, bout to go out n do all of the reactive shit before i hit the gym up cuz there isnt a whole lot of room there since the gym is usually being rented out to gay ass zumba n shit
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reactive shit went shitty but thats to be expected. Did some jumps not really 100% considering my court is still wet and muddy n shit but its the first nice day so i did it anyway. Paranoid about my ankle i just did some dunks on 9ft which were easy and i can jump off 1ft now which is a big improvement.
later i might use the blue bands, do some speed squats and 1 heavy set then do jump squats and whatever else comes to mind or maybe ill just stick to speed squats
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just been doing some jumping, not allowed back at the rec starting monday so ill be going to a gym using their free 3 day pass this week and i bought some weights off my friend which was a good deal, the bar plus 200lbs+ worth of weights (2 45s, 2 35s, i think 2 25's, and some 10s and 5s) for 60 bucks haha
but since ill be having those weights and and the cable crossover, until i decide on joining a gym, ill be doing 2 lower body days there and 1 upperbody since i can do my upperbody work at home
But working out at home will probably workout better since i dont have to listen to country and i can grunt and drop weights as much as i want
and i might be buying a hacksquat/leg press for 300 on craigslist...yeah buddy
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my legs have been pretty sore but still jumping anyway.
I took some vids today but the hoop is out of view and i have a clear case around my ipod but still blurrs the video.
so not sure what my vert was during those videos but oh well
at the gym after a game i did a drop step and got low 30s
so pretty curious to see how well i jump when my quads aren't sore
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home chest workout.
bench- 135x20
205x30
222.5x20 (yeah i lost a 5 so just used a 2.5 instead)
- The benching was done with my upper back on some puzzle mats stacked on each other while trying to keep my butt up to keep my back straight....and benching like this is a lot harder i found out.
floor presses- 225.5x8
205x10
145x10
135(+red band)x10
cable flyes- not sure the weight but just did 3-4 sets using somewhat heavy and keeping it in the 20-30 rep range
rope pushdowns/single arm 3x20
skull crushers- 55lbs+ had my brother apply pressure
sadly enough i felt this more and just as sore doing this than what i did at the gym before i got kicked out
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today will be heavy legs + shoulders,
I will be doing 3 workouts at the gym, 1 workout at home
starting next week itll prolly be like this
monday- (gym)
chest, tris, shoulders
tuesday- Legs( prolly heavy)
wednesday- off
thursday- Back+Bis ( gym )
friday- DE lowerbody( home )
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leg day at the new gym
Squats- 135x10
225x5
315x12
365x10
315x8
225x10
135x10
Hack squat- 2 platesx10( on each side )
3 platesx10
4 platesx10
Vertical leg press- worked up to x8 with 560lbs
Holy shit my legs are pumped. I dont feel the need to do leg extensions and leg curls anymore. Its hard enough getting up and down the stairs.
but yeah they are pumped...super pumped
then did some arm work that i missed out on yesterday with some close grip bench- 225x2x10 then some rolling dbs
overall, saw my first 2 hot girls that smoked the girls at my old gym
tomorrow im taking off, then thursday will be shoulders n trapz, friday will be Back
also got a dunk vid beforehand, and it felt like i got up pretty high on some of them, well for being over 200lbs and getting back into it with a still kinda shitty ankle, ill review it tomorrow and if i was getting as high as i felt ill make a lil mix
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had another upperbody day
considering i did chest n shit on monday, plus work this week has been a bitch, it made it seem kinda shitty but oh well
Bench(warm up)
135x10
225x3x10-15
Smith machine press-
135x10
225x10
275x5
315x1
225x10
135x30
Hammer press(# of plates on each side)
1 platex10
2 platesx10
3 platesx10
4 platesx10
then back down
db press, then went into flyes and called it a day
ill do some back(no deadlifts) and shoulders tomorrow
and my legs are so amazingly fucking sore its not funny, I have never felt like this a few days after a leg workout before
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legs are still sore but feeling better
I will prolly make a lil mix of the vid i took a few days ago before my leg day.
1 jump (granted the rim was set at like 8ft or around there) i have between neck and chest area to the rim
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todays workout- Back, shoulders, bis, trapz
shoulder press- 135x3x15
Hammer machine- worked up to 2 plates on each side for a 3x10 and 2x15-20 with 1 plate on each side
side/front delt raise- 35x3x15-20
Rear delt machine- 3x15(idk the weight)
Deadlift- 315x8
405x8
315x5
225x10
lat pulldown hammer- 2 plates 3x15
low cable row- 150x3x10 (then drop set)
shrugs- worked up to 550x8
lat pulldown- worked up to 250x10 (then drop set)
(used 2 different bars)
then some bicep work and finished off with some iso machines
seems like i did a lot but wanted to do a lot because there were a ton of hot ass girls and i have to drive 25 minutes there so may as well make the most of it
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my shoulders feel fine so i figured ill do
Chest/tris/shoulders today with cardio now that my legs arent so sore.
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i dont feel like typing everything out but went FUCKING DIESEL today
cardio on a stairmaster for 20 minutes killed me i was surprised as hell
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today will be legs, idt ill do lower back, maybe save it for wednesday or thursday
but ill start off with squats, maybe go higher in weight than do 365 for a lot of reps, not to sure yet, i guess i will judge on how i feel
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actually i will do legs and back today
considering its a half hour drive to the gym, and after 3 leg exercises im fried, may as well make the most out of it
some stuff first, my legs weren't fresh apparently, first set of squats my quads felt torn up with just 135 so i threw my knee sleeves on and had a quick squat session.
squats- 135x10
225x5
315x5
385x1(easy ass rep but my quads felt like dog shit)
deadlift(just below knee) 315x3x10
hack squat- worked up to 3 plates on each side and drop set down
vert. leg press- worked up to 2 reps cuz of quads with 630lbs+80lbs sled roughly so all together over 700lbs
calf raise- worked up to an easy 225lbs on a standing calf raise machine
pull ups- 3x10
tbar- 2 plates, this 1 is weird, you are off the ground and like angled back, it feels weird as fuck
hammer lat pulldown- 6 platesx2 then drop set down
low cable row- worked up to 170 then drop set down, just went balls out on reps
lat pulldown(2 different bars)- worked up to 210 then drop set down
hammer row- 4 platesx3x10
biceps- curls n shit
cardio
-10 min stairmaster
-10 min elliptical
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as summer approaches i will change up my routine a bit probably and implement a Home Depot workout
meaning I will buy a lawn cart that has a 700lbs capacity, throw my weights in there and 8 60lbs sand bags and hopefully itd be heavy enough to give a good workout.
I will also find "battling rope" or whatever its called on MMA sites.
plus i will try to make my own fickle fingers, get a tractor tire, and some various other shit. Plus a ton of weighted stuff, like weighted shorts n what not
but had 2 days rest, back at it tomorrow for upperbody, my interests and shifted and idc about my ego anymore, ive pulled over 500, squatted over 500 and benched over 400, im satisfied with life right now, the only thing i care bout are my squat n deadlifts, i couldnt give a shit bout how much i bench.
so key points i will focus on are
1. increase squat and deadlift
2. increase shoulder mass
3. increase arm mass
4. get lats a little bigger
5. get bf% down and get jacked ass abs
6. get chest a big bigger and separated
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shitty deadlift session today.
pull ups- 3x10
deadlift- 225x10
315x8
405x2 (usually this is in the 10 rep range)
Im assuming im just fatigued, lets hope so
Hack squat- 180+ red band- 8x4
Vert. Leg press- 360+red bands stretched far out- 8x4
the hack and the vert. leg press felt nice and easy and fast, way better than deadlifts
Hammer row- 135x3x10 (almost shit my pants doing this, had fish for dinner)
hammer lat pulldown- 180x3x10
cable row- worked up to 215 and did a drop set
then some regular light lat pulldowns on the cable crossover.
maybe just a shitty day idk but ill go back to the ME/DE style and keep like 2 exercises for each muscle group
so a ME upperbody will be
Bench(until i have a training partner, I warm up with 225x4x10 then go to the smith machine)
power bench for 2 sets and flyes for 4 sets
SM overhead press
DB shoulder work/hammer press for 2x heavy
some diesel triceps,
seated dips
SM JM press
instead of doing multiple exercises for each one, keep it simple n go heavier
legs tho ill go balls out
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I will be doing a cardio session tomorrow.
maybe 20 minutes on stairmaster, 20 minutes on elliptical or something then ill spend some time in the sauna(if there arent other dudes in it)
Idk when my next actual workout will be, ill prolly do another leg day before an upperbody day since my upperbody is still hurtin, chest is sore as fuck from thursday, trapz are sore as fuck from friday, back is sore from friday, legs are decent except quads.
btw i forgot to add in my shrugs from yesterday
315x10
405x10
500x8
600x5
650x2
i have to go heavy on shrugs or else i wont feel it
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my legs are pretty much dead, i think i strained my quads so wont do another leg workout this week, pick it up again next week.
my squats just fell apart, had 1 amazing day then fucked it all up
squat- 315x5
385x1
315x5
225x10
Hack squat- 4 plates on each sidex5(idk everyone says hack squats are easy but it feels fucking hard and awkward)
leg press- worked up to 720 for 5 but felt like i had to up it up to 750x2
then worked some back
tbar
hammer rows
pull downs
pull ups- 1x15, 1x8, 1x5
good mornings- 225x3x10
low cable row
lat pulldown
biceps
went to the ab room or whatever, used the 45degree hyper holding a 45lb plate
i think next week i might switch it up, but ill prolly go on to do what im doing now once i get my new supplements
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did some jumping today while doing some cleans and speed squats outside
my quads i believe are just torn up, my squat has gone way down after that 1 session and hurts just doing 135, so yesterday just did back and calves only
calves worked up to 720lbs hack squat
back, doing deadlifts without straps
315x3x10
225x3x3(speed)
pull ups- 3x?
and someother shit
back raises again
I am going to buy a 150lbs weight vest to use for back raises and other various exercises, along with a sand bag from elitefts and some other cool shit for the summer
right now idk my weight, the scale at the gym isnt right.
but a few more weeks of the bulking phase then ill be ordering my supplements and going on a cutting cycle
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Ive been to lazy to get on here but some updates
i recently decided to just do 100% raw lifting, no belt, no wrist wraps or knee sleeves or anything except my underwear, pants and shirt..possibly sometimes a hat.
yesterday was a back day and the only thing worth mentioning is deadlifts since no1 cares about how much i do on lat pulldowns n shit.
so deadlifts i worked up to 405 for a quick and easy single. The bars at my new gym seems to be thicker and this 1 was slippery but no excuses, its what i worked up to
my squats have been shitty, idk if its just because i wake up at 430 in the morning and get out of work at 3-4:00pm
no belt or anything im over 400lbs tho still on squats i believe
havent been able to do flat benching on a normal bench because i have no1 to spot me so ive been working on the smith machine
and on there i work up to 365lbs.
other updates idk im still around 220, on dexaprine now from IForce nutrition and plan on doing a workout like this
monday- legs(ME)
tuesday- upperbody(ME)
wednesday- off
thursday- Back(ME)
friday- Upperbody(Reps)
I usually do my main lift heavy then other supp lifts a bodybuilding type routine or i go with DC with rest pause sets
Im going to start doing a lot more cardio i usually walk for 10 mins after each workout considering work is cardio itself.
other then that idk how well i can jump now, its been shitty out so its hard to really tell but this weekend is supposed to be nice and once i do the Three S's ill get out and do some jumping
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did some jumping, will upload a video later.
rim ranges from 8'2 to 10'+.....not sure how high it is but ill measure it later also
but for now gonna drop a deuce and take a shower while my videos convert
the camera angle in the last part looks weird
idk the rim was set over 10ft, prolly why i could just tip it, idk how high it is tho
but i quickly made it since i gotta get to the gym and basspro to pick my bow up
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today i just did some quick sprints, side steps, lunges, bear crawls etc etc while dragging my dads tractor tire chains
then went to the park to do some running outside for a change. It felt like i was doing my miles really slow until i realized that each lap i was doing an extra 52 meters or so which doesnt seem like much but oh well i still did it pretty fast.
ran 4 laps, walked 1, ran 4, walked 1
next time i might do that again or i might sprint 113 meters, walk 113, sprint, walk sprint walk until i get tired, or sprint half, walk 113 meters, sprint half
tomorrow will be a leg day so I will start off with
squats(might be front squats tomorrow)
hack squats
leg press
45 degree back raise
machine work
I am thinking that ill go heavy on squats and on the leg press and hack squats ill hook up some bands and do some speed work
back raise will be heavy on both leg n back days
lifting without the use of anything to aid me in the lifts, it feels 100% better and my oly lifts feel better also, just need to do more stretching.
As of right now I am not really concerned with strength besides in my squats and deadlifts, so I might do some balls out work on upperbody, just rep shit out
also in the near future I will be getting a sandbag from elitefts, tractor tire, ropes, sled, (not a prowler i see it as pointless to have one if you have a normal sled) and maybe some other fun stuff.
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http://www.metacafe.com/watch/6334857/fgrtgerg/
http://www.metacafe.com/watch/6334853/dunking_again/
first one was from yesterday, second one from today
in the first video its the same height as the second video but i think a better less shitty angle
im probably weighing in at 222(last time i went to the gym) and still under 6ft and stopped growing a long time ago.
I am trying to get a CO job down in north carolina or virginia so i would buy a new camera but i have to save up for if and when i move.
I am going to follow a certain set up of routine like i outlined earlier but I will just do whatever my body will let me and go balls out on it.
anyway, idk my reach and idk how high the rim is even though ik its over 10ft since the 10ft hole on the rim handle thing that you use to move it up and down is below where you obviously put the bolt in to keep it at 10ft
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today was legs.
Waited for my brother to sign up for his membership and a guy was curling in the squat rack so i decided to do heavy leg presses first.
Vert. Leg press- worked up to 650x5, then drop set by taking the 100s off then taking a 45 off each side
squats- dog shit, im going to start doing front squats instead for now on
hack squat- just 1 plate on each side but wanted to get as low as possible for slow reps
45 degree back raise
along with the 2.5 miles i did yesterday, also running with my dads tractor tire chains, this was enough
tomorrow is upperbody
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finishing this week up with a deadlift session tomorrow with cardio, taking the weekend off and just doing some cardio and fishing.
starting next week I am going to try elliots workout
Ill start with the 2 week beginner thing just because idt my body is conditioned for this type of training so its better to get at it being 100% than what i am at now
I will only be able to post progress stats and not the actual workout, since its copyrighted and plus i paid for it so itd be like taking a girl out to an expensive dinner and not getting a bj
but as for today did upperbody
warm up- bench
135x20
225x2x10
135x20
Power bench- 4 platesx20
6 platesx5
6 plates+quartersx2
4 platesx20
2 platesx20
cable flyes- 80lbsx3x10
another cable chest movement-3x10
machine hammer flyes-50lbsx3x10
seated tricep dips- 3 gripsx10 each using 4 plates
tricep pushdowns- 80x3x10(rope)
then 10 minutes on the bike and 10 minute walk on the treadmill
i am currently at about 219 or so depending on the day i suppose.
tomorrow deadlifts will be 100% raw going heavy, then some just going below knees, and do someother shit i havent hit yet this week like trapz and abs and shoulders
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w/o eating and with shoes and jeans on i weighed in at 220 so probably hanging around 218 or so
anyway today was a short day, just to deadlift n do shrugs and a lil bit of shoulders
deadlift- 135x5
225x5
315x5
365x2
415x1.........on a scale of 1-10 this felt like a 8 or so, i probably had 425-430 in me being 100% raw
worked with some front squatting using the olympic style grip i guess instead of the crossed arms, and i definitely need to work on my flexibility but other then that they felt better.
shrugs- did it on the power bench and worked up to 10 platesx10(no wrist wraps) so 450lbs
starting next week i will be doing elliots program like i mentioned earlier, and it starts with a 2 week maintenance type week or its used to just get you used to his type of training.
I will be taking a before and after pic, lets give it until July 6th to see how I am doing
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I am about to go out and do the bw circuit in the program, I am sure ill be fine hopefully, it doesn't look to bad
Ill be going on my diet pretty soon, whenever i can get to the store, but ive been buying whole and half things of chicken and eating whatever is semi decent around the house
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got back in, took my dexaprine, opti-men, primrose, and south african mango extract(with green tea)
and i did 2 sets of the circuit and here is why, it was a lot fucking tougher than i thought.
basic movements we used in gym class in middle school to warm up felt like a gym workout, i had to stop a few times the second set and threw up in my mouth a lil bit.
after that and being a maintenance phase, i have high hopes for this program
got some new footage just now, gonna make a video soon.
not the best, my 2 foot was lower by an inch or two but wasnt 100% hopefully, my 1foot was up though, a few more inches and ill dunk on 10ft again
anyway, the rim goes from 8ft to 10ft+ again, i lower n raise the rim from 10ft to 10'?" to show the difference.
idk if its in hd, i had it on hd but i think i went over on the hd allowed time so maybe it switched to normal so i could keep recording idk
anyway ill put the link up soon
http://www.metacafe.com/watch/6363851/dfs/
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monday i did the first day of maintenance and i almost puked, it was killer
one thing ill say is after every set i did 3 pull ups to keep my heart rate up
its explosive movements with running or another exercise in between each set
today is the second workout, then friday is the circuit, next week i might have to modify it because im heading to North Carolina on tuesday, and staying until the monday after because i have to take my Corrections Officer test, and the monday im heading back i have to stop in Virginia to take the agility test there, sooo busy busy busy week
But if i get the job in Virginia which i will hopefully, my plan is buying a somewhat decent house with a lot of land, and building a gym thats bigger than my house, probably a joe defranco type gym
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But if i get the job in Virginia which i will hopefully, my plan is buying a somewhat decent house with a lot of land, and building a gym thats bigger than my house, probably a joe defranco type gym
I dig it! Good luck with the job.
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thanks, the test is a joke
12 pushups in 1 minute
12 sit ups in 1 minute
1 mile in 12 minutes
51 meter sprint in 20 seconds
i did it a few days ago, i did the 12 push ups 1 handed
12 sit ups with no problem obviously
1 minute in a easy jog for 8 minutes
and 51 meter sprint idk ik my old 100m dash time was 12.1 back in hs and idt im to far from that right now
anyway today's workout was mainly back and "legs"
it consisted of push press, bent over rows, lunges(substituted for leg press) incline db chest press, some ab thing and something else i believe
i did 5 push ups in between each set so i did roughly 75 push ups within the workout
medium intensity high volume low rest periods
I am going to do this until after my fitness test as i dont want to pull my back out doing heavy deads the day before i have to run
did a quick dunk session and weighed in with shoes and a sweaty ass shirt at like 220 so im guessing 218-219lbs
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today's workout was the same as Mondays or whenever i did it, the maintenance day has 3 workouts, 2 weights n 1 bw, but i was near my gym so i stopped in.
Things i learned from this workout...
1. I need to start doing yoga
A. I was so inflexible that i couldn't even front squat and i cant do the Oly grip
2. From the Foam Rolling I did i need another deep tissue massage as i have knots everywhere
3. On C&J i need to be explosive throughout the whole thing and say fuck form for the most part
4. my "core" mainly abs and lower back have gotten a lot stronger by ditching the belt and my forearms have grown and been diesel by ditching the wrist wraps
5. I need to start working more hammys with some good mornings and possibly do some zercher squats
Anyway the program is usually heavy on C&J and high reps on everything else but i did heavy on C&J and front squats, well i went to 225 on front squats for shitty form
anyway my whole body is just tight so ill be doing yoga starting tomorrow
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Idk if i want to do another maintenance week or i should get right into the actual program.
I'm leaning towards maintenance since it involves more explosive shit but on the other hand the actual program will focus more on strength so I can probably modify it to do both
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I think it was a mix of not eating before the workout, and taking dexaprine which lead me to puke before the last exercise which was renegade rows.
but today consisted of heavy lifting for the most part
incline BB press(smith machine)- worked up to 315x2 then 325x1, had maybe 335 in me
bent over rows- 225x3x8
standing db OH press- 70sx3x8
pull ups+35lbs-3x8
curl machine+tricep dip machine super set
renegade rows- i just did the hammer lat pulldown since i was still feeling like shit
tomorrow involves stuff that makes it so i have to do yoga tonight and tomorrow in order to do the workout properly
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Front squat- 225x3x5
- I still suck on these, oly grip I cant keep my elbows up so it turns into me just holding the bar in my hands and not rest on my shoulders
- The other crossed arm grip my biceps kept cramping up. Ik i have a few knots in my back so Ill get a massage soon
In between the front squats i did back squats.
Deadlift worked up to 405- No shoes, no belt, no wrist wraps, went up decent
hack squat- some cool down sets
lower back-
45 degree hyper- 3x10+45lbs
abs
ill be doing my next workout tomorrow at home
which will be
sumo uprights but ill use a 45lbs plate or chains
and some other stuff i forgot
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I'll be doing the workout today, my back is amazingly tensed up so ill be buying a foam roller tonight from amazon and when i get shit situated with the job ill get a massage
Also i have a new way of doing front squats so maybe ill get a video of how I will do them, if it goes well then its a good way to do front squats if you arent flexible enough and you wont deal with any wrist or finger pain
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Yesterday was a muscle specialization day or whatever so i just did a few exercises for each muscle group
bench- worked up to 315x3x3
Power bench- 2 grips with 2 plates on each side- 3x20
fly machine
Trapz
Shrugs on a power bench- worked up to 630x3 (no straps or belt)
Shoulders- DB front raise-50x3x10
DB side raise- 50x3x10
Tri's- Seated dip machine- 4 platesx2x40
Bis- Straight bar curl- 135x3x5
Curl machine- idk what we worked up to
then 10 minutes of foam rolling and i did another 10 minutes this morning
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heading to Virginia tonight to take the test tomorrow at 8:00am :headbang:
my goals are
6 minute mile
70-80 push ups
50m dash- idk around 6 seconds or something, idk what a good time for the 50m is
sit ups- idk and idc
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i havent been to the gym much, just a few times a week, still getting used to front squats
anyway this week i start my new job and i have to go somewhat past my gym to get there so this will make things better for me.
in shoes and pants i was 221 at my physical but last night was a bachelor party and im surprised i didnt drink, well we played dizzy bat where you drink a quarter of a beer then you use a bat to spin 10 times then we had to throw a Frisbee at a kan jam thing, anyway we did it 3 times and thats all i had.
anyway, i might do 2 lower body days and 1 elliot hulse day, for upperbody i will probably do 1 power movement like bench and then just shit on the crossover.
my reps on front squats suck since its harder to breath but for 1 rep max i think i can do pretty good, idk I will see soon, maybe on tuesday or wednesday since wednesday is when i start work.
as for my test i smoked i but they didnt look at my app n didint realize i was from NY and wanted me to go back home n send them a email explaining why i got fired from a previous job, which i described to him but people down south generally are fucking retarded and couldnt comprehend it.
anyway soon with this job since I will be making a lot more, Ill be buying a set of farmers walk handles, log press, and a big sand bag probably, and possibly eventually the home gym set from Elitefts so if i have to move during winter time, i wont have to waste time by going to a gym
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what ive been doing lately also is a mini dunk session with some farmers walks
anyway tried to do a mini session just now and my ankle just feels fucked so idk, a clear sign to say fuck basketball and just focus on jumping, since the number of times ive fucked my ankle up while dunking is 0 and playing ball is like a million
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Both of my laptop batteries took a shit on me so I am stuck on the other computer until i can buy a couple new ones or just buy a battery and a desktop, it'd be easier. Anyway though, I have this bad pain in my foot that arises when i land on my foot after a jump. Its fucked around the middle of my foot and my heel, so I am guessing a problem is with my old shoes since idt its my ankle since i haven't rolled it since December.
So today i did farmers walks, i put a gallon of water in the water jugs along with the 80lbs of concrete and went for about 1600-1800 feet total. On the way down i dropped it 3 times and on the way back i dropped it 4 times, which isn't to bad i guess.
I will workout again probably tomorrow in the gym since thursday i have a 14 hour shift, unless i decide to go early in the morning on thursday, and possibly friday.
Next week though I will get on a better routine, like monday, thursday, friday for sure, since those are my days off and sat. sun. tues wednesday i work but i can workout on the way home from work if i dont have to stay late
also I will be able to afford my nutritionist and some equipment for home so ill be pumped
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The foot problem is because of my shoes, I put my gel insert things in my bball shoes and it worked a lot better.
Highest i dunked today was roughly 9'9-10 off 2 feet and it was a lucky lob
and the highest my rim goes is 10'3 and i usually get around 2"s above that
but as soon as i get paid from my new job ill get some kobe 4s? idk the new one
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soon ill be working with shelby starnes finally since my new job pays a shit ton more and ill be getting some strongman stuff and ill be able to workout a lot more, but my 2 foot vert has either stayed the same or increased due to front squats and a decrease in my back squat so ill stick to front squats
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May 20th was the last time i worked out and today i finally made it to the gym.
I weighed in at 218 with shoes, soaked shirt and pants, and i had to take a shit so without all that id say 215.
i mainly focused on lower body so deadlift went up to 405x1 easy as hell
Fsquats- 225x2x5
hack squat- 8 platesx3
vert. leg press- 660? i thinkx3( easy )
then just some quick benching, shoulder shit and arms.
before the workout i stopped at the local park and did some jumps to see how much i lost. And i gained probably 2 inches from the last time i jumped since i went from snapping 10ft to hanging on it (i have footage) but i cant set the footage up until i get my laptop battery.
anyway i was pleased i actually gained on some lifts after 16 days of not working out
anyway Ill be back on a normal schedule now
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today i did the first day of LHMR because i like it and its mainly about being explosive as nuts
Notes- Cleans are getting easier, started out doing 205 barely for 3....today
185x2x3(felt hardish)
185x1x8...idk i just decided to go diesel and it felt 100x easier, coulda done 225 probably pretty decent
standing military press- 135x3x10
chin ups- 3x10
DB overhead press- 3x rep out with 40s, doing alternate presses really fast
BB Fsquats- 135x3x10, 1x3 of squat thrusters for the last set
and i didnt do the deadlifts or the renegade rows, ill do them when i do an actual deadlift day
over the course of 3 weeks or so ive seen marked improvement in my jumping, and i have a video up of it and i weighed in at 216 with a sweaty shirt n no shoes
goal is obviously to get to 200lbs with shoes on
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At work and ate a lot of pizza so feeling like shit, ill probably take tomorrow off or j do some upperbody shit and thursday will jump again, and friday ill order the crazy lights from adidas..other then that tomorrow is chest, bis/tris
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Major dumpage today, gotta take another one on my break, today is just 2 pb sammiches and that's it with the workout later which will focus on speed and endurance for upperbody.... Also looking for good books on nutrition and training of anyone has suggestions
today...
incline bench- 315x2x1
power bench- worked up to 310x2
cables flyes- 60lbsx3x a lot
seated tricep dip- 4 platesx3xa lot
tri pushdowns- 3xa lot
so alls i wanted to do obv was hit the chest and triceps a bit, not to much though
tomorrow is hopefully a jumping day, i did some earlier when i got home from work and the gym and idk i havent looked at the footage yet but it might be somewhat decent
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warm up- pull ups/cable rows
cable rows- 165x10
pull ups- 10
3 of each....
cleans- 135x3
185x3
205x1(easy)
deadlift- 315x3x10
High hack squats- worked up to 4 plates + 35sx3
db swings-55lbsx3x10
then i had to go shopping for shit
tomorrow ill prolly just do cardio and some high rep specialization on some shoulders n idk some other stuff
had a vid today of jumping, not bad, weighing it about 4lbs heavier than my best vid so far
http://www.metacafe.com/watch/6584102/june_17th/
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7am tired as balls... Nothing to eat or drink...soo I just did some curls with the cable crossover and 60lb dbs...upright rows, shrugs on power bench with 450lbs...side n front delt raises and 15 minute walk at 3.8 mph... At work walking some more and I weighed in with shoes at 219....so this tells me I gotta up my cardio..no marathons but ill work with interval type shit... Vert is at an estimated 36-38"s w/o waffles...
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today is another LHMR workout, once i get shit done for work ill head over to the gym, possibly have another jumping session..in WAFFLES
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today was chest n tris
felt like shit, took a nap(shouldntve done) before the workout so i felt like nuts
incline bench- 295x3x2(normally do 315)
power bench(2 grips)- 3x10
cable flyes- 60lbsx3x20
other variation- 3x20
hammer press- worked up to 4 plates on each side then drop set down
then finished with seated tri dips and pushdowns
friday will be back and some legs trying to exclude hammys
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tomorrow is work then back, bis, shoulders, prolly throw some leg curls or just do RDL instead, or deadlift going just below the knees
anyway possibly look like this
Deadlift(whatever variation i choose)
chin ups(x3 reps in between every set)
super set high reps with hammer lat pulldown and rows
finish with low cable rows
shoulders- Db work, front/side raises, then do a thing i saw matus valent do for his finisher and go on the fly machine and set it so i can do my rear delts
bis- curls, curls, and you guessed it...more curls
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Today did some shit
deadlift- worked up to 425x1...100% raw, no belt, no knee sleeves or wrist straps
-It was easy but since i use my forearms at work a lot they are usually burnin by the end of the day so my grip was kinda bad
t-bar row- 2 plates+35- 3x10
High hack squats- 6 plates- 3x5(quick)
hammer lat pulldown/hammer row- 3x10
low cable rows-3x10
shoulders- db side/front raises- 4x10-30lbs
matus valents finishers- 4xburn out
bis- curls
and did some rear delt stuff
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this is the finisher that matus does and it fucking burns like a bitch, never felt that pump before
http://www.youtube.com/watch?v=Vc7yMs1_R-c
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yesterday i did various oly shit and deadlift and shrugs
cleans-(not improving idk why) 205xidk not many
sumo high pulls- 135x3x10(very easy)
hang snatch- 135x3x5(very easy so this at least was an improvement)
by now my forearms were fried and the bar was slippery as hell so had to use straps on 405 even though i cant get into a good position with straps and my form sucked, still got it easy though
shrugs- worked up to 630? 1x5 on the power bench, i ran out of room to put more on
5 min run to cooldown and that was pretty easy too
on the weekends ill be walking a total of 16 miles for work in boots and its all up and down hill so hopefully cardio can keep up with that
today im thinking about going tonight just to get some circuits in and some cardio.
Also
I just ordered Axcel from AtLarge nutrition, i heard good things and im hoping this one doesnt make me puke after each workout like dexaprine. And I am starting my search for dented tuna fish cans
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Before i left to workout i read an article that wendler put up on fb about broz gym or whatever. And something stuck out to me and said "there is no such thing as over training, you're just under-trained."
now ik not 100% true but you have to do A LOT to overtrain and if you switch it up a lot then you shouldnt worry to much.
I wanted to just do 3-4 days a week to get proper rest and everything but fuck that. I did oly lifts yesterday and today they felt even better.
todays workout
btn jerk- 135x3
205x3
225x1
250x1
- These felt really good, ill go heavier when the gym goes 24/7 if im awake and ready at midnight
various speed deadlifts- sumo, conventional, elevated, and my new favorite- 1 handed
all except the 1 handed was done with 250 and the 1 handed was done with 135 - I think the bar is fucked, the left side feels heavier on everything and it showed with how uneven it was today but i dealt with it
speed cleans- 135x3x3- felt like i was cleaning air
DB snatch- 80lbsx3x5 ( felt fast and easy )
shoulder press and the finisher
10 min run
tomorrow will be legs
friday is back
Deadlifts for now will be done 1 handed, my goal is 315 with my right and left arm
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Legs-
getting back into back squats so didnt want to over-do it unlike last time i injured both of my quads doing 315x15 and 365x10-15
135x5
225x5
315x4x3
335x1
355x1( this felt like 70-80% of my 1rm ) so not to bad...and done 100% raw
hack squat- 4 plates- 3x3 (speed)
good mornings- 135x3x10
db swings- 55x3x10
45 degree hyper- 75lbs db- 3x5, then 2x5 really slow body weight
- I feel like i can do more than that but the handles on the hyper are way to close together so it makes it awkward
leg curls- 3x10 heavyish then 2x10 1 legged
overall i liked the workout, because i have no spotter and going raw, I will just go up by 10lbs or so each week
Also I am going to put the pins high so when i do btn jerks i dont have to really worry about lowering it all the way down slow
forgot to weigh in but im not to concerned
10 mins of foam rolling and I was yelling, my legs and hips are rough right now
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ALso did a dunk session today in my shoes that i wear at work, 13 dollar Velcro starter shoes, no support and poorly made
but on some of the jumps like on 8'7 i looked into the rim, on 9'6 i got maybe halfway between wrist and elbow to the rim and idt im down any weight, so the oly lifting as definitely been helping
the process to work with shelby is taking longer than i thought, tomorrow depending on how much i have, ill start building up my stock of tuna fish and canned chicken and use my mileage check to buy my protein since it'll cost about 130 plus shipping. and every week ill slowly keep building up my protein sources.
but monthly ill prolly spend about 40 dollars on tuna, 40 dollars on chicken, however much on my carb sources and other shit that he has me buy. And ill be doing roughly 2 protein shakes a day so thatll cut cost as well, or maybe 3 a day not to sure yet.
40 dollars will get me 70 cans so i can go a lil bit lower i suppose if i eat 2 cans a day so prolly 35 dollars a month on tuna fish plus ill have the chicken but im not sure how much that is.
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today was back, idk nothing major happened just a back workout
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Didnt do anything all weekend and monday because i was working 1030am-1030pm everyday, plus the gym was closed on monday anyway. But work gave me new combat boots which are heavier than shit it feels like and on my rounds i have to walk about 1.3 miles each time and i do that 6 times a day, plus its all up and down hill, so to get my exercise in i decided to jog it and sometimes sprint on monday when nobody was around. I cant do that when people are there because someone will think shit is going down at the mine.
Anyway, recent updates I ordered Axcel from AtLarge nutrition, 25lbs Recession protein from trueprotein.com, and i bought 70 cans of tuna fish which was a pain in the ass to buy in the store because cashiers are retarded. next week I will be starting with shelby starnes finally doing a month to month deal.
anyway todays workout, ive seen good shit with doing oly lifts everyday for the most part, i dont do the same ones like today ill prolly do light hang cleans and hang snatches to get the blood flowing and do a chest and tri day, tomorrow could be a straight up oly day
I also had a velcro dunk day in my 13 dollar work walmart shoes, and i was getting a few inches lower but a lot higher than i had expected.
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just did a lil dunk session, went to the park and did some jumps in 3 different kind of shoes to compare, and for the highest i got off 2ft the order was
1. waffle racers- 20 dollars
2. Fly wade jordans- 153 dollars
3. Nikes that idk the actual name- 125 dollars
But for 1 foot, fly wades reigned supreme. I am just about back to dunking to10ft again but the ball kept back rimming or floppin out but def getting high enough to do so, ill get some pictures
working out soon and gonna switch normal bench with reverse grip
ill just make a video later, its easier to tel that way then with pictures
actually keep changing my mind, todays workout idk i feel like going beast mode and fucking shit up, possibly starting off with a deadlift session with some oly shit and some diesel lower back full of gruntin and weight slammin
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considering how much i hate my sister and how pissed i am at my brother, that plus hemoval and Maximize V2 fueled my workout and went fucking diesel
100% raw-
btn jerk- PR 260lbs
deadlift- 1 handed- 185lbs
Reg. Deadlift- 430lbs (i have WAY MORE THAN THIS in the tank but my grip is bein puss right now)
hang cleans/normal cleans- i switched it up but it was with 135 and it felt like i was just doing the bar
sumo power upright rows- 135x3x10
pull upsx 3x10
this afternoon i had a dunk session where i was missing my dunks on 10ft and i just went beast mode out there, still fired up and joined the 10ft club again after 3 years hahaha
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heres my video
first part was taken at 12:30 roughly today
second part was taken at like 7:30 tonight, alll hopped up on Iforce shit and in a pissy mood
but still got 10ft, YEAH BUDDY...its still processing so it'll be up soon
http://www.metacafe.com/w/6711762
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Today i weighed in and pretty water logged at 216lbs
chest and tri day idk nothing major to report just basic pressing, flyes and extensions
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so last update was last week, ended up doing legs and back, worked up to 365 on squats going very low, felt easy, i have a lot more so ill go another 10lbs this week
anyway
todays workout was chest and tris, nothing major, cousins wedding last night so felt like shit this morning but i was in a hotel about 3 miles from my gym so i didnt feel like driving home and driving back later.
workout sucked but oh well i did something at least
tomorrow is idk whatevs i feels like it to be
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today was more of an olympic day
BTN jerks- 135x3
225x2
255x1
265x1
snatches- 135x3
155x1
165x1(yeah this was my max haha i feel like a pussy)
cleans- 135x3
185x3(felt really easy)
205x1(felt really easy)
225- failed, got it high enough but couldnt catch it, idk why, i think it was a mental deal. I think i am going to try and learn the right way to do a clean so i dont have to get that shit as high
sumo high pulls- 155x3x10
jumps- 135lbsx3x3
super set with bw jumps
on the way home did some jumps at a court, the 9'8 rim i was hanging on the rim easy and the 10ft rim i was gettin that really easy as well so maybe ill be good tomorrow
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back-
Deadlift- 225x5
315x3
405x1
435x1(new 100%raw PR) Felt decent but slow out of the bottom
elevated DLs- 315x3x8
cleans-135x2x2...just really quick to get the juices flowing
t-bar row- worked up to 4 plates(on a t bar row machine thing, different and harder than sticking a bar in the corner)x6
then just some pulldowns, pull ups, and abs and seated cable rows
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Leg day
100% raw
squat- 135x5
225x5
315x3
365x1
385x1(felt like 85% of 1rm)
hack squat- 8 platesx3x5
leg press- 720lbsx3x5
db swings- worked up to 85lb dbx1x10 each arm
shrugs- 6 platesx5x10
leg curls- 175x3x10
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Oly day
BTN Jerk- 135x5
225x2
265x1
275x1(new raw PR)
285x0(bombed it)
- 275 felt amazingly easy though but i think i put so much ass into it that it wore me out
snatch- 135x5
155x2
Cleans- 135x5
155x5
185x3
205x1(tired as fuck by the time i did this)
power rows- 135x2x10
1 mile run
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yesterday was a chest n tri day
Pre-exhaustion
DB flat press- 85x10
95x10
110x10
Hammer press- 2 plates( on each side ) x10
3 platesx10
4 platesx5
3 platesx8
2 platesx10
1 platex30
incline bench- DC style- 12 breaths in between each set
225x11(had to drop weight cuz i wanted to get more reps than this)
185x15
185x8
185x3
cable flyes
tricep pushdowns- 85x15
100x8
110x4
skull crushers using a special looking cool bar
overall it was a good workout
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Hit about 100 degrees today so energy levels werent there...did a dunk session which was decent i hope, havent checked the footage yet
anyway back day
deadlift- 135x10
335x5
365x5
x4
x2
x1(sumo)
bent over rows/ pull ups- 135x3x10
3x5
lat pulldown- 210x3x8
low cable row- 135x3x10(nice n slow and squeezed the muscles)
biceps- curls
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Today was legs but my back was sore from the back workout and dunking today.
The rim i went to was like idk 9'8-10 or so and went good, 2 foot was definitely up and 1 foot felt explosive as hell
the workout was a quicky cuz i had to talk to a guy about a gym manager job in a rich area
hack squat- 3 plates each sidex3x5
leg press- 4 plates each sidex5
5 platesx5
6 platesx5
7 platesx3
8 platesx1
8 plates + whatever- turned out to be 800lbsx3
leg extension- 210x3x10
leg curl- 70 each legx3x10
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Today is going to be an olympic day....idk if it will be a heavy or light day and I will also do shoulders
- did these as a circuitx3
BTN Jerk- turned into push press- 135x10
Snatch-x3
1 armed Deadlift-x5
clean-x10
power pulls
shoulders- shoulder press on the hammer lat/chest press machine- (on each side)
- 1 platex10
2 platesx10
2 plates+25x5
3 platesx2
DB OHP-50x3x10
DB front/side raises-25x3x10
finishers-20lbsx3x5( ab, chest and nose count as 1 rep)
rear delt work-105x3x10 1 arm
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pin pulls + band idk how much tension but it wasn't a whole lot
45x5
135x5
225x5
315x5
365x3
405x2
455x1(Raw no straps or anything) Felt easy but grip started to fail
leg press- worked up to 720x5 easy ones
pull ups 2x8 slow ones
back raise with 45lbs platex3x10
sled pulls
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today was shitty, waited for m ybuddy to get there and he didnt show so i did 25 mins of bike work which tired my legs a bit.took a shit which made me sweat a bit.
squats- 135x2x5
225x5
315x1
385x1(felt shitty, was pissed)
walk out- 500x20 seconds
good mornings 135x10 to get a good stretch
leg extension- idk 250x3x10....felt sick after this so skipped hammy curls
overall shitty day, woke up at 4 and went to back to sleep so i felt like a terd after that
work this weekend, possibly getting a new job so ill prolly be working out in the mornings if i do the night shift or something
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I might try this for awhile but no smith machine work, ill do free weights
and ill cut the sets n reps down on squats to go heavy
(Number of reps range from 7-12 for all exercises)
Monday: Chest/Biceps
Flat Barbell Bench Press 8 sets
Hammer Strength Flat Press 4 sets
Pec Deck 5 sets
Dips 4 sets
Cable Crossovers 5 sets
Smith Machine Incline Barbell Press 5 sets
Seated Dumbbell Preacher Curls 5 sets
Scott Bench Machine Curls 5 sets
Standing EZ Barbell Curls 4sets
Seated Dumbbell Hammer Curls 4 sets
Tuesday: Legs
Smith Machine Squats 7 sets
Leg Extension 8 sets
Leg Curls 5 sets
Leg Press 4 sets
Standing Machine Calf raises 5 sets
Seated Calf Raises 5 sets
Wednesday: Back/Triceps
Pull-ups 4 sets
T-bar Bent Over Rows 4 sets
Cable Pulldowns Wide Grip 5 sets
Seated Cable Rows 4 sets
Cable Pulldowns Close Grip 3 sets
Bent Over Lateral Dumbbell Raises 3 sets
Seated Machine Rows 4 sets
Hyper extensions3 sets
Shrugs 3 sets
Narrow (close) Grip Bench Press 5 sets
Triceps Cable Pulldowns Super setting with Dips 5 sets
One Arm Reverse Cable Pulldowns 5 sets
Triceps (rope) Cable Pull Downs 3 sets
Thursday: Chest/Biceps
Flat Barbell Bench Press 8 sets
Hammer Strength Flat Press 4 sets
Pec Deck 5 sets
Dips 4 sets
Cable Crossovers 5 sets
Smith Machine Incline Barbell Press 5 sets
Seated Dumbbell Preacher Curls 5 sets
Scott Bench Machine Curls 5 sets
Standing EZ Barbell Curls 4sets
Seated Dumbbell Hammer Curls 4 sets
Friday: Shoulders/Calves/Abs
Incline Machine Shoulder Press 5 sets
Lateral Shoulder Press on Machine 5 sets
Standing Dumbbell Front Raises 5 sets
Bent Over Dumbbell Lateral Raises 3 sets
Standing EZ Barbell Front Raises 5 sets
Standing Dumbbell Lateral Raises Super setting with Shrugs 5 sets
Leg Extensions 5 sets
Standing Calf Raises 5 sets
Seated Calf Raises 5 sets
Flat Bench Crunches with weight 3 sets
Flat Bench Leg Raises 3 sets
Crunches Machine 3 sets
Kneeling Twist Machine 4 sets (2 sets each side)
Roman Chair Leg Raises 3 sets
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Monday: Chest/Biceps
Flat reverse Barbell Bench Press 4 setsx155x10-12
SM- 4 setsx185x7-12
Hammer Strength Flat Press 180x4x7-10
Pec Deck 150x5x10
Dips 5x7
Cable Crossovers- 3 normalx12
2 otherx12
Smith Machine Incline Barbell Press 185x5x7-10
Seated Dumbbell Preacher Curls- 35x5x10
Scott Bench Machine Curls 80x5x10
Standing EZ Barbell Curls 80x4x10
Seated Dumbbell Hammer Curls 40x4x10
overall i was fucking tired and im sore as shit, going back later to do abs n shit....good workout
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back and tris-
Pull-ups 4x8
T-bar Bent Over Rows 90x4x15.......1x30
Cable Pulldowns Wide Grip 5x12-15
Seated Cable Rows 4x10- did these a certain way and it fucking lats
Bent Over Lateral Dumbbell Raises 25x3x10
Shrugs- 270x3x20
Narrow (close) Grip Bench Press 135x5x20
Triceps Cable Pulldowns Super setting with Dips 5 sets
One Arm Reverse Cable Pulldowns 5 sets
Triceps (rope) Cable Pull Downs 3 sets
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SM Shoulder Press 135x5x12-20
Hammer Shoulder Press 90x5x15
Standing EZ Barbell Front Raises 40x5x20(every 5 switched grips)
Seated side raises- 5x20
SM upright row- 135x5x10
rear delts on reverse pec deck- 120x3x10
honestly felt like a lot more than i actually did
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I am going to go with lower weight this time and hit sets of 20 reps or close to it
Flat Barbell Bench Press 135x5x20
Hammer Strength Flat Press 140x4x20
Pec Deck 5x20- oops lol forgot
Cable Crossovers 40x5x20- nice and slow, 4th and 5th set i put a bench in there and did flyes with the cables like you would with a DB
decline Barbell Press 135x3x20
- My chest was shot already and my front dealts from doing them yesterday were on fire. All reps were done pretty slow and controlled so the weight was plenty even though its not a lot of weight
Seated Dumbbell curls 5x10
- 1 set =s 1 normal curl, 1 hammer curl, and 1 tit curl (obv with both hands)
Machine Curls 70x5x12
regular machine curls(other 1 was plate loaded) - 40lbs 1 arm 3x12x12( each arm 12 reps normal grip and 12 reps hammer grip)
for squats and deadlifts and eventually when im at a lower bw, im going to start doing bw reps. and once I hit a goal of lets say 30 reps for my bw then ill move it up 10-20lbs and get at it again
very nice burn and pump, i am up in weight, i weighed in with shoes and pants n everything on at 225-226, but i also drank 5-20oz bottles so there is 6 pounds right there and whatever i sweated out was still on my shirts so its not like it really went anywhere. and i took a shit before the workout so it all evens out, if i didnt drink so much water i woulda been about 220 which woulda been -3 lbs
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Leg press- i dont remember the weights but i started off doing 10 reps, down to 8 n down by 2 every set n finally reached 1 which felt like it was 85% and ended up with 1 rep at 900lbs, so its possible i can hit 1000 but didnt go that high so cant know for sure
Hack squat- 2 plates on each side- 3x10
deadlift- bw roughly 225x1x20( felt like shit before the workout but this was a fast 20 reps)
leg extension- idk the weightx3x15
hammy curls- 3x10
good enouugh, have to walk 12 miles this weekend so good enough for me, next week my workouts should be better since im off all week because im transferring to a new site at work which pays more..whaaaaat
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Flat Barbell Bench Press 135x8x20
- 135 never felt so heavy after set 6
Hammer Strength Flat Press 1(45) on each sidex5x20
Pec Deck 120x5x20
Cable Crossovers 40x5x20
Power bench- 90x5x20(1-45 on each side)
plate loaded machine curl- 45+25(first setx20
45x4x20
seated curls- 20x5x20
Seated Dumbbell Hammer Curls 20x5x20(10 normal and 10 tit to tit)
40lbs premade bar thing- 40x5x20
standing band curls 5x20
TOTAL REPS: idk 1060 or something
honestly im crampping up and gotta take my potassium and foam roll like a nigg
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Back/Triceps
Pull-ups 4x8
T-bar Bent Over Rows 90x4x2o
Cable Pulldowns Wide Grip 135x5x15
Seated Cable Rows 140x5x15
hammer lat- 90x4x15
Seated Machine Rows 140x4x15
jm press- 135x10
185x10
205x10
225x8
Narrow (close) Grip Bench Press 225x8
275x8
315x3
Triceps Cable Pulldowns
seated tricep dip machine
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I have been doing the routine just dont feel like typing the same shit out over n over, once something different happens ill post it
anyway leg day
(working on full squats)
squats- 135x10
225x5
275x5
Reverse band squats
275x3(speed)
315x3(speed)
365x3(speed)
385x3(speed)
- By 365 i couldnt tell the band was helping it out even though ik it was, but it didnt feel like it
405x1 speed and really deep
- No belt or knee wraps
Rack pulls(2 inches below knees)
225+ double wrapped red bands = 325 bottom........445 top of the lift
4 or 5x3
C-raises
Leg extension- worked up to full stackx10
hammy curls- 110(light hammys were on fire)4x10
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Also i get my diet plan from shelby starnes by the end of the weekend, had to send in pics n tell him my goals n what not so pretty excited for it to start
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cardio over the weekend, overall walked about 9 or 10 miles, the rest of my walks for work i did in the truck cuz the weather sucked ball sack.
I started my diet on saturday and its a carb cycling 1 from shelby, 1 high on most strenuous workout, low days on off days, and medium on everyother.
I am thinking about taking out the second chest day and doing a oly day like i used to. But if i have to ill take the oly day out and make it a low day.
also cardio is in the morning(if i can, my legs are to tired from friday and the weekend still)
High carb days- no cardio
medium carb days- after workout(or morning) 30 minutes on big stairmaster thing
low carb days(morning)- 15 minute interval sprints..jog for 45 seconds, sprint 15 and keep at it until i hit 15
I am thinking also about lowering the volume a bit and just do 4x10 on bench instead of 8x20 but keep volume high on all the rest of the crap.
While taking roxylean by BPI and the diet, i stay pretty full for how little it seems like i eat(even though i take in over 200grams of protein and between 30-over 200grams of carbs a day)
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deadlift- 135x5
225x5
315x5
405x1
440x1(new raw pr)
460x1(new raw pr)
Hack squat- 1 plate(each side- 2x8(all the way to the bottom- slow tempo)
2 plates- 2x5(same)
2 plates+ 25s- 1x5(all the way down)
good mornings- 135x3x10
hammy curls- 110x3x10(with 10 partials at the end of each set)
walk for 5 minutes to get my legs loosey goosey
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workout was a quick chest workout, tomorrow will be an oly with some back, gotta make it quick since i have my pistol course.
Update today on my court i had some jumps where my head was at rim level(9ft lol) and a lil higher maybe but my 2 foot sucked dick
Later when i went to play at the gym, im guessing my 2ft 1 step is high 30s and my 1ft i was making the rim muh bitch...kinda haha I had one stuff where the ball off the oop went rim level so i hit it against the rim and my a lil bit of my forearm was on the ball....soo possibly 40 or a lil less. Idk my weight but i didnt eat shit today.
Also I am going to start doing an eggs, protein and kashi cereal diet sincei m getting sick of chicken, and im going to order waxy maize for my carb source since the carbs sources i can have i hate.
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Back on track with the diet, and now I am on an EC stack, may as well come out and say it. I am being safe with it by taking in a lot of water and keeping my potassium intake up(not to high)
First impressions if people are wondering-
Day 1- 12.5mg(half a pill) of ephedra- warming feeling on my face and overall whole body but maybe face. no unnatural heart beat
Day 2- 12.5mgx3 4 hours a part- warm all day
Day 3- (today) 12.5mgx3- last dosage had 100mg of caffeine since my supplements just came in- My heart rate was actually better during my workout than taking a pre-workout supplement- warm all day- insane pump and hardness in my chest and triceps
todays workout-
Bench- 135x2x10
225x3x10
Incline DB press- 3x10x75lbs
Cable flyes- 40,50,60,70lbsx10
reverse cable flyes- 40lbsx3x10
Fly machine- 125lbsx3x10x3 second squeeze when my hands were touching
didnt get time to do bis but ill just do them tomorrow
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I feel like im getting used to the dosage so ill be doing 2 full tomorrow and 1 half(if im wired as shit)
idk what my weight was before when i had a fat week, prolly 230 or over and today in my jordans i was 225, so shitty start but whatevs, at least without shoes im back down to roughly where i used to be
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did shoulders but anyway
weight-227
Dunked once at my house on 10ft
went to the gym, got 5 down, drop step hung on the rim, and drop stepped and hung on with 2 hands, back rimmed a oop drop step. so overall whatever im doing its working
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I somehow never saw this journal till today.
What kind of beast are you , jumping ~40@230lbs??? :o
Also what are your current stats such as height/reach/bodyfat/SVJ/DLRVJ/SLRVJ/Squat 1RM?
Tried to find them on the go but couldn't...
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I somehow never saw this journal till today.
What kind of beast are you , jumping ~40@230lbs??? :o
Also what are your current stats such as height/reach/bodyfat/SVJ/DLRVJ/SLRVJ/Squat 1RM?
Tried to find them on the go but couldn't...
yeah I am kinda surprised as well haha, when i did the dunks and then i weighed myself i expected myself to be 10lbs lighter than i was.
for my physical for my job i was 5'9 w/o shoes
reach idk around 7'8'' or so
body fat idk 15% or so around there, i havent tested but its a good guess
SVJ- sucks maybe a lil over 30"
DLRVJ is lower than my drop step
Single leg i can get maybe a few inches past my wrist on the rim
and I dont really squat much anymore, focus more on deadlift but im still over 400lbs i bet
deadlift- last time i did it i did 460 pretty decent with straps and without straps 440? i cant remember it says it a few pages back or so.
But i have been doing a 5x5 with really deep(hit rock bottom) on the hack squat or ill work up to 900-1000 on the leg press for a single(true single not a ronnie coleman rep)
Also last time i knew i think i did a BTN jerk with 280lbs but that was awhile ago and maybe i can get 300 now, ill try it out next week
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Today was a complete rest day, my legs are tired and my hammy is sore
Tomorrow is a leg day, prolly do reverse band deadlifts. My deadlift is going up and my squat feels like its staying the same or getting shittier but my vert is increasing so fuck it ill keep with it until i stop progressing then switch it up
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last deadlift day i was feeling sore so i didnt go heavy but i wanted to see how many times i could do my bodyweight
135x10(warm up)
225x30
the gym was so cold that it was hard to breath so i didnt do another set
how it felt- I was a bit tight towards the end but i felt like i could have gone maybe 20 more or so if my grip allowed me to
hacksquat- 3x3x230- all the way down until the sled part hit the bottom and feet were almost touching
this week same ol shit, benching, back work nothing to exciting
today am(well 11:00 since i wake up late now)
walking while pulling a 45lbs plate for bout 5 minutes
sprints with it- maybe 30 yards x 8 then the rope snapped
then i did a dunking session, felt like shit in the beginning but had a second wind toward the end, got maybe a lil bit of my bicep over the rim on 9ft so that would mean maybe 22"s over, so 10'10 touch about idk 10'8-10'10''
today is another deadlift day idk prolly go heavy, take a long hot bath and foam rolling session.
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BTN Jerk- 135x5
225x3
250x1
275x1- felt easy, only became a press the last inch- could have probably gotten 290lbs
clean- 135x5
225x1 said fuck it i feel like a fucking pussy
deadlift- 225x5
315x5
405x3 raw
405x1 with a 15 second pause at the top
Rock Bottom hack squat- 180x3
270x3x3
-Felt decent maybe could have thrown quarters on
DB FSquat- 70x8
90x8
160x3(wasnt that bad i mean it was a lot of weight but my wrist hurt like shit so i stopped early)
45 degree raises, some calf work, some hammy curls
good day considering when i was buying my water and hamburgers, while waiting in line my legs were shaking
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Monday i did chest and bis
fly machine- 10 sets warm up, worked from 80lbs-230 something lbs
incline bench(smith machine no spotter around)- 225x3x10
flat db press- 80x10
90x10
100x8
long rest 125x8
hammer press-2 plates on each side 3x10 with a 3 second squeeze and slow negative
cable crossover light shit
biceps
curls n more curls
didnt workout yesterday or today, worked at the factory and im fucking dead
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today- back shoulder tris
giant set-(all roughly 3x10)
chin ups
tbar row(3 plates)
1 clean then into 10 push presses
then i just did some single exercises on their own
low cable row- worked up to 225x10
DB shoulder press(DC style)- 50lbs
lat pulldown- 150x3x10
hammer pulldown- 4 platesx3x10
Giant set-3x10
side delt raise(DB)
BB front raise
bent over delt raises
BB reverse grip raise
finished it off with jm press and pushdowns
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Last friday-
Elevated RDL- 225x5x10
Hack squat(rock bottom)- 2 plates each sidex3
3 plates each sidex3
3 plates+10s each sidex1
3 plates+20s each sidex1
3 plates+35 each side x1
4 plates each side x 1
DB front squat- 80x10
90x10
100x3x10
then some other shit idk i forgot
today- 25 pull ups
DL- 135x50
push upx50
cable crunches 80lbsx50
DB clean and press- 35x50
pull upsx25
earlier today did some sprints i saw in defrancos video
bball later,
prolly do this supposed 300 workout ending test they did 2x a week, 1 leg day and sprints on the off days
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also yesterday at work i turned the heat up and did push ups
set 1- 80
set 2-5- +20
6-? +30
idk i made it to 400 and had 1 last set to do and my last set i was so shot i did 1 and said fuck it sooo did 401 pushups
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nice man you did 80 push ups in 1 set!?? Props!!! :highfive:
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yeah i was tired as shit, now im doing random ass kind of training, full upperbody days but splitting em up between barbell, db, machine movements.. idk if itll work well but whatevs, trying something new.
out of the 3 upperbody days chest will be done all 3 days but on the day i focus on shoulders ill just do machine flyes for chest or something.
so what i mean is like what i did today
5 min walk, 5 min jog at 6mph for warm up
Pull ups(done every day)- 3x10
BB Bench- 135x10
225x1x15
1x10
1x8
- felt good, didnt have a spotter so i didnt want to push it
cable flyes- idk nothing exciting to write down
seated alternating curls- 30x3x20
cable curls- 50lbsx3x15
bw dips- 3x10
1 arm pushdowns- 40x3x10
side delt raise- 35x3x15
PB shrugs- 180x3x15
tbar row- 3 platesx3x10
push ups
- those were done on a tbar row machine, the difference is if u stick a bar in a corner n do them, you can get serious weight on it, this machine thing makes it harder to do so
so yeah a few exercises for back, chest, shoulders, tris, bis
abs- cable crunch-80x3x20
stretching at the end with a 15 minute walk, woulda gone longer but had to take a shit
so tomorrow ill do machines so i can seperate the 2 stabilizing days
ill do bb shoulder press as my only bb movement(cept curls)
hammer shoulder press
pull ups,
low cable row
hammer press
power bench
bb curls
machine curls
dip machine
bw dips
push ups
etc etc, seems like a lot but idk i can handle it, the bw movements help with recovering between weighted sets.
i also do agility work in the morning with 10 and 40 yard sprints with a 10lbs weight vest and 2 1lbs weighted bags in my hands(the weights you put in the vest)
and so the next day will be db shit, take a day off and go balls out on legs
considering i did a set of 20, coulda done maybe 5 more of deadlifts for 315 last friday which ive never been able to get 20 without stopping before, ill try for a max, and it was raw, no belt or wrist wraps or knee wraps or anything
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workout- 630pm
5 min walk
pull ups-3x10
strict overhead press- 135x2x10
185x5
Hammer lat pulldown turned into 1 armed overhead press- 1 platex10
2 platesx10
3 platesx10
Hammer chest press- 1 plate on each sidex10
2..............................x10
3..............................x10
4..............................x10
5..............................x5- (450lbs)
Hammer lat pulldown/hammer row-2 platesx3x15
BB curl- 65x10
85x10
105x10
125x10
135x10
85x10(slow tempo)
65x10(slow tempo)
hammer machine curl- idk nothing exciting
hammer curl with weird bar
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I have been mainly focusing on pulls
If i get the job at Golds I will be implementing some crossfit to get in shape and also strong man training since they have tires and shit there.
I have been doing some cambered bar zercher squats instead of normal squats working up to about 350lbs
I am not sure what my raw deadlift is right now since i stopped doing them and only pull once- twice a month
todays workout will be zercher squats and idk what else i feel like doing, some DB front squats and other shit
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crossfit sucks. it sucks, it sucks, it sucks, it sucks. completely and truly, forever. fuck crossfit in the ear, nose and throat.
i hate it.
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I'm not a fan either i wont do like a legit crossfit program but ill implement some similar circuit type shit that they do just to change it up for a bit when i need a break from the powerlifting.
but today was as follows
Cambered Bar Zercher squat- 145x10
235x10
325x1(when it gets over 300 i just use singles or ill bust a nut)
365x1(new PR) I also went low as shit on this, a lot lower than i was planning on
Rack pulls- 5x2- 225 bar weight plus double wrapped mini's
First set sucked but after that i felt good and they went up nice and fast
Calf raises
Leg curl- 130x3x10
45 degree hyper- 2x10 with monster mini
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9:30pm workout
Warm up- Easy Mile- 9.5 minutes
Bench- Barx10
135x10
205x8x8(30 second rest intervals)
If I was allowed longer rest periods i probably could have done this with 225 but Vince Gironda sp? says 30 seconds
SM Board Press
2 board
225x5
315x2
335x2
355x2
375x1
4 board
405x1
425x1
445x1
-that one felt hard because of the position I was in
Hammer pressx4 plates super set with incline db press 60lbs
3x15
Cable Flyes 40lbsx3x20
1 arm cable tricep extensions super set with rope pushdowns
10 minutes on the bike, I had to take a dump and they locked the bathrooms so had to go home
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9:30pm Back Workout
Energy levels going into workout- 4/10
I was at the point of yawning before i left the house and when i got there.
Treadmill- 9 min mile warm up
Deadlifts- Wasnt planning on going heavy but im an idiot and decided too even though i did some pulls and zerchers on friday plus i was tired as shit
225x10
315x2
405x1
425x1
Considering how i felt, this was good
Starting to wake up now
SM Pendlay rows- 135x5
185x5
205x5
225x5
245x5
225x5
135x10
Pull ups- 2x10
Lat pulldown and low cable rows super set
Bicep shit, different kind of curls
Assisted machine pull ups -90lbs
2x15
8 min mile to end it
I really need to get back into running so for this week ill just do a mile in the beginning and in the end, next week will be 1.5 miles every day x2 then keep working up.
Probably when i start working at golds I will be buying a treadmill so i can do it at home if I dont get to it at the gym since its pretty busy almost all day
Will update this with how many calories i burned during the workout when i upload my bodybugg
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total for the workout was 888 calories
Which idk sucks
I might go back to do a cycle of high rep shit again and include more full body exercises like instead of just doing DB front squats, just throw in a press
according to the bodybugg ill burn on average 2016 just laying around the house a day.
my goal is to hit 4000 calories a day
So in the mornings I am going to start doing the circuit in the lean hybrid muscle reloaded or idk I'll figure something out maybe do a lil p90x workout
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I don't really feel like typing my workout out so I filmed it tonight.
What i didnt film- mile run
machine shoulder press- worked up to 195x10
machine side delt raise- idk it sucks though I wont use it again
Ab coaster- 50lbs for 100 reps
I will put the video in as soon as i make it
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definitely need to cut back on the xmas cookies ugh wtf, started adding in some cardio so hopefully I'll be back down to my goal weight by summertime which is 180-190lbs
Weighed in about 235, so If i can only get to a 500lbs deadlift and be 180lbs that will be good enough for me
But the video is about 5 min and boring, I bend my arms a bit with shrugs to get an extra inch or two and i cant go slow n shit on them they respond better to just going diesel, I did this without a belt or wrist straps, i can usually get 7 per side for 5-8 without straps if i dont do a back day beforehand.
http://www.metacafe.com/w/7895782
the power upright rows or whatever prolly look like shit but whatevs had to throw some kind of explosive lift in
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Mixed in back and shoulders
Warm up-thusters except btn
Pendley SM rows- 135x10
185x10
225x5
250x5
275x3
pull ups(stop n go)- bwx10
bw+25lbs- 263lbsx3x5
did some cable front n side raises to warm the shoulders up
SM OH Press- 135x10
185x10
225x3
250x3
265x1
285x1(new pR)
300x0(barely failed) always going down n touching chest
rear delt cable flyes- worked up to 40lbsx10
front raises- straight bar- 80lbsx2x10(worked up to 80lbs)
front raises- bar with rotatng grip so hammer grip- 75lbsx3x10
super set- DB OH Press- 30x3x30
seated side delt raise- 30x3x10
Shoulder finishers
assisted pull ups- 3xidk
machine shoulder press
ab work
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Leg day with 2 PRs
Zercher squat- 145x5
235x5
325x1
395x1(new PR)
415x1(new PR)
Box Front squat- 135x10
225x5
315x1
325x1
some light hack squats and raises with some machine extensions n curls
T Bar RDL used 3 plates+35lbs
45 degree hyper holding onto 80lbs fixed bar
After the front squats I used 315 to do some speed work for a quick set then drop to 225
I met my goal i set for myself that before 2012 id zercher squat over 400lbs and i set a new front squat also which wasnt planned
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Haven't been to focused lately on the workouts since i lost my cousin on new years so I had to do my chest workout today
Flat bench- worked up to 320lbsx1, felt like 80%
SM........... - tried to hit 8 reps on every weight as i increased but obv i wasnt going to hit 8 reps but the last ones i remembered was
315x8(tired as balls)
365x1
did a pyramid set of hammer presses working from 1 plate to 4 plates n back down
cable flyes
worked up to 4 plates on each side for seated dips then some cable work for tris
Machine flyes- 120lbsx15+20 partialsx3
that was the jist of it
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shoulder routine
side delts- worked up to 50lbs dbsx10
front delt raise- 80lbs straight bar
OHSM Press- worked up to 250x2x3
blah blah blah other shoulder shit
trapz- worked up to 770x5 for shrugs
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Legs- Friday
box F-Squats- 45x10
135x10
225x5
300x3x5
-These didnt feel to bad but my biceps kept cramping up on me
speed deadlifts- 4x2 sumo and conventional with 225lbs
superset with 3 sets of pull ups
T-Bar row RDLs- worked up to 4 plates +35lbs
some walking lunges
some jump squats with 135lbs
Leg press- did pyramid sets
1 plate on each side to 4 plates on each side and back down
i did this 5 times without stopping with 10-15 reps each
Lower back machine
leg curls
weighed in at 237 with shoes on
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ive been sick and started a new job so gettin back in the gym today n doing a fullbody balls out workout, so looking up what i used to do, hopefully i logged it on here
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Chest, shoulders, tris
Sore from saturday so I didnt go to hard
Flat DB Press- 85x15
95x10
110x10
Was going to go for 160s but I'd need a spotter for that and I didnt have one
Hammer Press- 2 plates each side- 3x12 Really slow reps
Machine Flyes at the end
BB Shoulder press- 135x10
155x10
185x4(no leg drive) +4 leg drive(minimal though)
Cable side and front raises working up to 40lbs
Tricep shit
SM JM Press working up to 225x8
Switced to Close grip bench
225x10
290x8
315x5
then some machine shoulder press and abs
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Today I will do a full body dealio just because i have been working and my sleep pattern hasnt adjusted yet so during the week i feel like shit
mon-chest tris shoulders
tues- back bis trapz
today everything
warm up- Hang Cleansx40
pull upsx?
I will switch back and forth between an upperbody and lower body exercise
lately I have adjusted my dumbbell rows so instead of pulling to my chest im a little more upright pulling to my hip to get the squeeze in. So on that ive been working up to 110x10
Also I have been watching a lot of greg plitts videos so I'll do some stuff he does to switch it up
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Didnt do what i wanted, i realized i hate cleans
bench- 205x4x15(goal is to get 225x4x15 in 5 weeks)
SM 1arm bench press- worked up to 135x3x8
cable fly shit
TBar Row Shoulder press- 45lbsx3x12
-2 handed- +25....not a lot of weight but on that it felt pretty decent
Cable, machine, db curls
seated tri dips
cable tris
touching DB tri press
cable shit for abs and obliques
SMRDL worked up to 405 but i realized since i did heavy deadlifts on tuesday I was fucked for today
Ill do Legs on monday
also did pull ups, idk a ton of shit
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Got a few jobs bouncing so I will be focusing on conditioning, explosiveness n raw ass mofo power
today idk i drank last night so i wanna do something, maybe just machine stuff with it being focused on cardio
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10 min cardio- bike
Giant Set x 3x15(roughly)
Bench- 215
DB press- 70lbs
Weird press machine- 20lbs each side
10 min cardio- Elliptical
Giant Set x3x15
Lat pulldown- 185lbs
Vbar standing lat pulldowns- 80lbs
1 arm low cable rows- 100lbs
10 min cardio- Treadmill walk- incline of 10 at 3.5mph
Giant Set 3x15-12
BBOH Press- 135lbs
Side delt raise- 30lbs
Tbar row Shoulder press- 45lbs
10 min cardio- Elliptical
Super Set- 3x20
Cable flyes- 40lbs
Different flyes- 40lbs
Cable shoulder front raise- 20lbs
Cable side raise- 20lbs
Cardio- 10 mins elliptical
Arms
abs
db rows
Cardio- 10 mins stair master- hit 50 something floors
I'm tired
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10 min bike
GIANT SET
Bench- 225-1x15, 1x11, 1x6.5
DB Press- 85x1x15, 1x10, 1x8
Fly machine thing
Cable flyes
10 min elliptical
GIANT SET
Lat pulldown- 155x15, 200x10, 255x10
vbar lat pulldown thing- 80x3x15
Low cable row- 185x3x15
10 min elliptical
Super Set- 1 arm machine curls
tri extensions
Curls- 21s(except i did 30s)
other extensions
10 min elliptical
cool downs on machines
20 min elliptical
wednesday- legs, lower back, trapz
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A few factors, I was puking all night and couldnt get a lot of food in today, sucks but whatcha gonna do
Bike- 25 minutes
- Legs were more tired after this than I figured they'd be, I think i did a lil over 7 miles...so leads to a shitty squat
Squat- waited 15 mins so my legs lost their pump and just felt heavy cuz of the guy doing curls in the curl rack
135x20
225x15
300x5
315 5 singles
- I gotta start squatting more and on a consistent day
Rack pulls- 135x10
225x10
315x5
385x1
405x1
RDL right below knees to mid shin level- 135x10
225x5
315x2x5
Elliptical- 25 mins
Hack Squat- 1 plate each side going all the way down and just going halfway up without stopping
-4x15
Leg press- 740x3x8
calf raises
Elliptical 25 mins
Seated Leg curl- worked up to 150 somethingx2x10
Leg extensions- worked up to 290x1x10
lying leg curls- 150x3x10
Bike- 25mins
Ab stuff
treadmill- 15 incline 2.5mph- 25 mins
I believe i did an extra 25 mins somewhere idk, overall over 2 hours of cardio with that not to shabby
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Yesterday i did some back work
Warm up
Hang cleans- 135x10
185x8
135x10
DB Rows- 85x15
110x15
150x8
Low Lat row- 160x3x10
Giant set 3x?
Lat pulldown- 275lbs
vbar lat pulldown thing- 100lbs
Low cable row- 185lbs
Assisted Pullups- started at -90lbs and worked to -40lbs which feels like it doesnt even assist at all at that low.
1hr on stairmaster- hit 230 floors
Today i legs, Ill be doing cardio in between the leg exercises except ill jump into squats so im not worn out by the time i get to them. I want to try to get back to where I was in Highschool, being able to finish a whole track practice and still go squat around 400 or play basketball for 2 hours and still hit PRs afterwards.
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Leg press- worked up to 720lbs plus a blue band
Hack squat- 2 plates plus a blue band for 3 sets of 6-8
Calves
30 min on elliptical
seated leg curls- worked up to idk 180 or something
leg extension- 200lbsx3x10
laying leg curls- 130x3x10
lower back raise machine- 180x3x10
DB swings 60lbs superset with banded good mornings
10 min stretch session
5 min bike
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Yesterday cardio 6:30pm
20 min on bike- weightloss setting which felt decently hard considering i did legs a few days ago
20 min on stairmaster- in 20 mins i did 80 floors which is a lot faster than i usually go so Ill be doing that setting for now on
20 min on elliptical- it kept fucking up n shutting off on me but whatevs
ab work on the cable crossover
today is rest but ill prolly go for a run or if my basketball isn't completely flat go play some basketball which is weird to say during February in New York
Tomorrow is chest tris shoulders, friday will be legs again
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Haven't updated in awhile
just been working and being lazy, my membership ran out a few days ago so im going to check out a new gym that i pass by when i go to work tomorrow.
workout today-
Husafell stone carry- just started and tested it out for a few walks to get the hang of it
1x10ft- i didnt want to drop it on my foot so i got nervous haha
1x15ft- building confidence
2x60ft- ight got the hang of it
the stone i made weighs god idk 330lbs or so, its only 5" thick but i extended the length by 4inches so it was a lot bigger than i thought it would be.
inbetween the walks i did a sled drag idk for 100 something feet getting low and sprinting.
Ive also been doing barrel carries.
but when i left the gym
last leg day we worked up to 315x8x2 with a green band wrapped around something and 2 DBs so id say 200lbs of tension at the top, then speed rack pulls with 225 plus red bands quadruple wrapped.
My benching was pretty solid still, havent bothered to max out
shrugs on the seated tricep/power bench machine i worked up to 810lbsx6
deadlift idk i was only going 3 days a week so i just stuck with the rack pulls.
um if i join the gym tomorrow or if they give me a free 3 day pass like they sometimes do itll be a chest bis shoulders and friday will be back tris n legs
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Zercher squat- Barx10
135x10
185x10
225x5
300x3
315x1
(off pins) 365x1
405x1
GM- 225x3x10
Leg press- worked up to 900x6
Leg hammer press- 12 platesx5
machine work
seated shrugs- 10 platesx10
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Also weighed in at 250
Going to sign up for the BB.com transformation thing for 100 grand
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Yesterday- warmed lats up
deadlift- 225x5(fast)
315x12(easy)
405x1(fast)
415x1(easy and somewhat fast but i can tell my lower back isnt what it used to be
other back shit that i dont think is really important
DB press- 100x15
120x10
60x30
a few other chest and arms.
I got laid off so i figured id hit as much as i can in the gym yesterday and i gotta get my old job back so ill go there tomorrow and do another workout
so tomorrow will be a speed day, friday or saturday will be a leg day
on a positive note i just filled out an assessment test for budweiser for the weekend warrior job, im assuming its 16 hours a week but its at 27 bucks an hour so ill be happy with it
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Warm up- 5 minute walk, 3mph 1 incline
Hang Clean- 3x5- 135lbs
hang snatch- 3x5- 135lbs
BTN Jerk- 135x5
185x5
205x5(fast and easy)
Shoulder Press- 135x15
155x10
175x10
DE Bench Press- 45x20
135x10
185x5x2
205x2
225x2
245x2(fast and easy)
Side delt raise- 30x20, 35x15, 40x10, 45x12
Front delt raise- 45x12, 40x12, 35x10, 30x10
cable work for shoulders and some machine work.
ended with 5 min on elliptical then home to do a lil dunk session
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Was going to go to the gym today to do lower body but had to help my brother and uncle out.
Anyway today i just did a lil dunk session.
I got a job as a personal trainer as far as ik shes supposed to call me this coming week, so that plus my weekend job i should be ready to do that BB.com contest...especially since the area is full of rich ass people
but yeah legs tomorrow
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whats ur username on bb.com?
i'm dreyth, but currently banned, so using onebobby5 as an alt
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I'm not quite sure im hardly ever on it and I'm on a back up computer now until i get my laptop charger in the mail but ill let uk when i get it next week.
Todays workout-
this morning had to load a heavy ass furnace n other scrap shit into a truck.
At the gym it was a leg day
Box squats(no spotter so i didnt go 100% and my box was a bench so idk i guess its parallel)
135x10
225x10
315x5
335x1
355x1
370x1(felt easy)
Rack pulls below knees(going for speed)
135x5
225x5
315x2
405x1(fast)
leg press-
3 plates 4x30
hammer leg press- worked up to 5 plates 2x10(1 set for sumo and 1 set conventional)
DB Lunges(no room so did 2 steps and had to turn around)
35x5
50x5
70x5
90x5
then some hammys and back extensions also some light arm work
DB Curls- worked up to 70lbsx8(each arm)
lying face curls- 3x10
i might do a chest day monday to let my back rest until wednesday to do zercher squats, and sat or friday ill do front squats to switch it up....maybe off pins who knows
anyway signing up for that thing the 30th so not worried about my weight right now
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Chest/Tri's
Bench- 45x20
135x10
185x2x5
225x5
275x1
300x3
315x1 (felt easy but my right arm was lagging)
DB press- 120x12
60x2x20
Hammer press- 2 plates each side- 8x12-15
Some flyes on the cable crossover
then some extensions
15 minutes on elliptical
15 minutes on the bike
15 minutes on the treadmill- 4.5 incline at 3.5 mph
now im gonna load up on water before i take my pics for that contest
weighed in at 258lbs
Today felt like shit overall, had to wake up early to head to syracuse, only had a bowl of kashi ball sweat cereal.
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the fuckin contests registration date is up even though ik i read that it said the 30th, but oh well fuck it time to shed some weight even though i just chugged a gallon of water and a liter of water
-
Back/Bi day
5 min walk on treadmill
Zercher squats- worked up to 225 then went off the pins
- 315x1
385x1
- 425x1(felt easy but had a twinge in my hamstring so i stopped)
DB row- 100x10
120x10
155x10
Lat pulldown- 4 sets front 4 sets behind the neck
low row long bar- 200x10(4 sets working up to it)
did some cable 1 arm rows(like db rows) mixed with 1 set of pull ups but there was a gay guy behind the cable crossover with 0 weight on the hammer lat pulldown doing like 50 reps waiting for me to do my sets then hed stop so it was pretty fucking awkward....btw he had a pink bunny sweatshirt on.
then some biceps
cardio was 15 min 4 incline 3.5 speed on treadmill, last 5 minutes did a easy jog to make it over a mile
15 min on elliptical
10 min on stairmaster(just got way to bored)
then some oblique stretching and lower back stretches on 45 degree
over all good day
Weight- 254, So down 4lbs and today i had 3 meals before i worked out and last time was only a bowl of cereal so maybe im down a wee bit more
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Back/Bi day
...
did some cable 1 arm rows(like db rows) mixed with 1 set of pull ups but there was a gay guy behind the cable crossover with 0 weight on the hammer lat pulldown doing like 50 reps waiting for me to do my sets then hed stop so it was pretty fucking awkward....btw he had a pink bunny sweatshirt on.
Lmfao...well it was a bi day for you.
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Yeah it wasn't fun haha
but yeah today had an interview there, I'll be working the desk and personal training but i gotta train the "head trainer" and the director to show em what I've got
anyway after that was shoulders and trapz
BB Shoulder press- 45x20
135x20x15x12x10
hammer shoulder press/ hammer lat pulldown shoulder press
- 1 plate each side for both x25x3x15
some cable shit
DB side delt raise- 35x3x15
Front BB raise- 45x15, 65x2x15
then some db work for rear delt and cables
cable upright row
barbell shrugs 3x25 with 315lbs
then 45 min of cardio
WEIGHED IN AT 252.5
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Had to work this morning at 5 then take a test for budweiser so my leg day wasn't a normal one, plus on my last zercher squat day i felt a little twinge in my hammy so i took it easy.
5 miles on the bike
1 mile run on treadmill
10 minutes on elliptical
Hammer leg press- 6 plates- switched between sumo and conventional
- 4 sets each x 15-25 reps a piece
Leg press- 3 plates each side- 3 or 4 sets for 20+ reps
then some single leg work on the leg extension and curls- 20+ reps each with the only rest being hen i was doing the other leg
some ab work and obliques
meals- when i got home i made up some noodles, broccoli, lil bit of alfredo sauce, and steak slices(thought i had chicken) and i got a 6 inch sub from subway eat fresh
-
Thinking about doing something else, I'll figure it out tomorrow
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Waiting to workout with my friend tomorrow hes gonna do a 3 day trial at my gym then join so ive just been focusing on cardio
Lately id do 45 mins of cardio on different machines, and some bw movements just to work the muscles a lil bit
today i worked up to 405 for a fast deadlift and some pullups n a lil bit of lat work.
I weighed in at 249 today so the most ive weighed lately is probably 260-262 and within the week(minus water wight) ive dropped to 249 so good progress so far
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Today had my 3rd interview at budweiser and did cardio afterwards.
45 mins of jogging ranging from 5mph to 6.5mph, and I hit 4 miles at 45 minutes or so. When i joined my gym a month or so ago i went from hardly doing half a mile to 4 miles so I'm pretty pumped about it. I weighed in at 248lbs and I went from not even coming close to wearing my old pair of jeans to being able to wear them now.
Later I am doing chest and BIs at 5:30ish...sooo high rep shit, will probably look like this
Bench/DB bench super set- 205x3x failure/ 70lbsx3xfailure
- I hit rep ranges 25, 15, 8 for the bench
Incline Hammer press- 1 plate for 3 sets of 20,
Machine fly and cable fly super set
Barbell/EZ bar curls(both wide and close)
db hammer/normal/tittie curls
face curls(or guillotine curls I think thats what greg plitt calls them)
some ab work and light cardio for 15 minutes
my week will look like this
mon-chest bi- rep
tues- back tri
wed- shoulders
thur- legs
frid - chest bi- heavy
Next week
mon- back tri
tues- shoulders
etc etc etc
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Today
30 min on the bike, kept my heart rate at 126-132
pull ups- 3x5-8
DB row 70x2x15
120x1x15
monster band rows 3x15
Stiff arm lat pulldown45x3x15
low cable rope row- 140x4x15
lat pulldown- 120x4x20
triceps
JM press- 155x3x10
tricep pushdowns- pyramid from 30-100-40
with shoes a heavy shirt, under armour and sweating like a mofo i weighed in at 251
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This morning
10 min on elliptical
30 min on upright bike- kept HR at 125-135(woulda gone for 35 but my ass was numb)
10 min on treadmill at 3mph on a 1 incline
quite the training job just got in the way of everything considering I have my second to last interview on friday for budweiser and i guess if i get through that and pass then I am pretty much golden.
buddy bitched out so i just did some cable work in my basement, tomorrow is legs
still weighing in the same but idk from my pictures (3 sets of them) I look a lot smaller than before and you can tell from the side and back view...so i wont check the scale anymore and just go on how i look
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Yesterday
lunges- worked up to 70lbsx3x6(small area)
leg extensions- i dont remember but i maxed it out with 2 legs then did single leg, same with leg curls
leg press- worked up to 9 plates i think each side for 8 reps
woulda done squats but to many people there
40 min bike ride- 9 miles
10 min walk
Shoulders- started with push press worked up to 225 for idk how many reps
seated clean n press(dbs)- 40x3x10 with regular shoulder press at the end of each set
Seated side raise- 20x3x15
idk Ill call it the bus driver, take a plate and hold it straight out and rotate it like a steering wheel
shrugs- 315x3x20
10 min mile run to finish it off with some abs at the end
Today
Chest
Incline Db press- worked up to 70sx10
flat press- 120x1x10
incline hammer press- plate+25 3x10
some fly work
then some bi work
went to get my check and thats it
Had my second to last interview today for budweiser and I find out next week if i pass
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I have a lot going on this week so im just going to do 3 days and the off days are cardio
so tomorrow will look something like this
bench- 135x10
185x10
225x10
250x10(could be potential rest pause reps)
285x10(yeah there will be rest pause reps)
225- to failure
185- to failure
Db press- 120- to failure(im guessing around 10 reps max if I'm not 100% gassed out)
90x15
70x10-15
50- to failure
db shoulder press/side raise/ bent over RD raise giant set
some cable work and some biceps
tuesday or wednesday will be back/trapz/tris
then the next day will be wheels
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workout partner didnt show so i had to modify yesterdays workout
20 mins on upright stationary bike, kept heart rate at 130, had to go from level 9 to 11 to maintain it so cardio is getting better
20 mins on stairmaster
bench- 225x4x10(last set had a rest pause at 7 reps, so rested for 20 seconds and completed the last 3)
-sets were easy but no spotter so i stopped at the 7 just to be safe
Hammer press- 1 plate each sidex20
1 plate+25x15
1 plate+2-25sx10
1 plate+3-25sx3
drop set-1 plate+ 2-25sx3
1 plate+25x8
1 platex15
cable flyes
shoulder press- 50sx3x15
side shoulder raise(seated)- 3x15
db curl variations
http://www.youtube.com/watch?v=KViAdk2TEFU
http://www.youtube.com/watch?v=eAfilDLPoGE
basically how rob does it, i feel it a bit more than just normal curls especially when i use the 50s or 60s, and i end it with the guillotine curls
todays back routine I will warm up with a modified fitness test for the Army Rangers
this is the end result of what i want
Ranger PFT Recommended Scores
Push-ups in 2:00 80+
Sit-ups in 2:00 80+
Pull-ups 12+
Two-mile run Sub 13:00 min
5 Mile run 35:00 min
what I will be testing for to build up to it
Ranger PFT Minimum Scores
Push-ups 49 in 2:00min
Sit-ups 59 in 2:00min
Pull-ups 6
Two-mile run 15:12
5 Mile run 40:00
I have no ambition to join the military just doing the fitness test for fun
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Today:
1.5 mile run- 12.35
- I kind of bitched out and could have pushed myself harder
pullups- 10 with 1 rest pause( I was just way to fucking tired to pull out a high number)
Push ups- 45 with 1 rest pause
sit ups- 25
did these 1 right after the other and thought I was going to puke
Rack pulls- worked up to 480lbsx1
- went up fast and probably could have done well over 500 but not going to push it
hammer lat pulldown- 1 platex15
2 platesx10
1 plate+10sx2x15
low cable row- whole stackx3x15
dips on assisted machine- 10-15 reps going from 110-90-80-65
straight arm lat pulldown- 55x3x15
cable pushdowns- 55x3x15
lower back machine
A few hours before i went to the gym I decided to play a lil bball, dunked on 9'6 easy and back rimmed 10ft
if anything I might be getting around 34"s or so for vert at a fatass 250lbs and 2ft is about 32"s
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did 2 dunk sessions today for a bit of cardio
tomorrow is work then legs
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my leg workout yesterday
got about 4 hours of sleep, had to wake up at 6 and work from 7-330 then got to the gym.
had nothing to eat and felt like i had barely any energy to stand so it was pretty shitty
Front squats- 45x10
135x5
185x3
225x1
265x1(on a 16" bench or prolly even shorter then that so parallel or below)
- It felt decent but i didnt want to risk going higher n crapping out since i never do Front squats
hammer leg press- worked up to 8 plates and had the seat as close as i could get it, did 4 sets of 8-12 range nice and slow
leg press- 8 platesx3x15-20
1 legged leg curls- 65x3x10
extensions- whole stackx3x15
20 min on bike, 10 min on stairmaster and 10 min on elliptical
all n all it sucked and i felt like shit and passed out at about 8 which is about 4 hours earlier than normal
rest tomorrow and get back at it next week hopefully feeling better
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monday- chest- nothing special
yesterday- back/bis
rack pulls- maybe 2-3 inches below knees
- worked up to 550lbsx1
then worked up to 155 for db rows
then nothing else special normal shit.
going to focus on push ups n shit because I am thinking about talking to the coast guard if they do the thing where they pay for me to go to college for 4 years( i only need 3) and then i serve for 4. If i do that then i can go in as an officer and start out double what i would now.
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today was shoulders...nothing special normal shit youd usually do
and a 1 mile run
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friday- legs
worked up to 5 speed box squat singles with 315
calf raises- 2 platesx2x20 a set for each foot position(straight, toes in and toes out)
leg press- worked up to 9 plates each sidex8
then went to 3 platesx3x5(speed work)
bulgarian split squats- only used the bar, I have shitty balance so putting weight on the bar wouldve been a disaster
i did other shit but i cant remember.
yesterday- dunk session
500 count on jump rope
farmers walks-4x im not sure the weight they are tractor weights for about 100ft one way
1 mile run
500 count jump rope
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It's easier to do bulgarian split squats when they are heavier, you will have better ballance.
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yeah ill just do them with dumbbells, but that area was to crowded.
today
bench- 45x10
95x10
135x10
185x10
225x10
250x6(kept feeling a sharp pain in my shoulder so 6 was enough)
225x10
185x10
135x3x15
machine flyes- 3x10 with a 2 second squeeze
bent over rows- 135x3x10
straight arm lat pulldown- 55x3x10
db clean and press- 35x3x15 with 10 reps of shoulder press
bb shrugs- 225x10
315x10
405x10
500x10
570x8
600x5
tricep extensions
face curls
abs
40 min bike ride- 10 miles
push ups
20
20
15
15
10
10
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my legs yesterday wasnt anything special
Leg press- worked up to 9 plates each sidex 5 deep ones
high box front squats- worked up to 315x5
back squats(no box) 225x10
front squats 135x15
overall i think i did those 3 plus 4 other sets
BG split squats just used 40s for idk how many
lunges- just used 40, people kept getting in my way so i flipped out
then some other things
Today was just an odd day
started off warming up my shoulders
seated side shoulder raise, front raise and rear delts- used 30lbs db for sets of 15
push press- 135x10
btn jerk- 225x5
push press- 185x5
135x15
pin press- worked up to 300x5
then a set of normal bench 225x15
did some snatches at 155
bent over row but a lil higher than a normal one to target my lower lats, worked up to 275 i think
wtf else did i do
lying bicep curls
db curls
over head tricep extensions
then did 5 sets of cable crunches, 3 sets of oblique bends
cable twists, whatever you call them
oblique twists
slow jog- 10 min miles did 2 miles
15 minutes on the bike
then some stretching
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did a dunk session
Sore glutes and quads from running
mostly 9ft, did 1 on 9'6 and had to use a flatish ball(still mens size) on 10ft since it got left out in the rain and its been somewhat cold these past few days
and the video will be up soon
http://www.metacafe.com/w/8596048
i had a physical yesterday and i was 255lbs with a hoodie and shoes on so prolly 250 here since i was sweating balls during my workout. And i measured at just under 5'11 with shoes on
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weight- 254
10 mins of cardio on the elliptical
did some machines and cable work for tris and back just stuff i didnt do during the week
20 mins of HIIT on a bike
- when my heart rate was between 65-70% id kick it up to level 15(out of 20) for 30 seconds then do it again once my HRT went back down to 65% I got maybe 8-10, takes awhile to get it back down since i was averaging about 160
walked for 10 mins
10 mins in a sauna at 130 degrees
made protein pancakes
5 egg whites
1/4 cup of oats
half a banana
lil bit of water
50 grams of protein(ON Nutrition)
bassically if you dont have a non stick pan then it turns into scrambled pancakes and it tasted not that great but an easy way to get everything in 1 meal and will fill you up
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Ive had a lot of shoulder problems in the past which kept me away from incline benching but monday i believe i started with incline and hit a PR
the most i did before was 250 and because I workout with someone weaker ill just throw 10s on to make it a 45 or whatever so its faster to switch to his weight and i miscalculated and thought it was 265 but i managed to get 275.
other then that just been doing some full body stuff still with strength increases and my weight going down.
After eating like shit for however long ive managed to get back down in the 240s again
i have a video of me warming up for the workout with a dunk session only on 8'6 haha but it was fun buuuut its not really worth posting
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todays workout
incline db press- 80sx4x10(easy)
cable flyes
cable tricep extensions(idk if this type has a name but you use both cables and you form an x with the cables so the sides are in opposite hands and just do extensions)
dips
rope extensions
some biceps
mile run
cool down 2 mile on the bike
dunk session which I will upload shortly when i make the vid
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bassically the heights are 8.5 warm ups, then 9'6 then the first slow mo is 10ft then it goes to, back to 9ft then a 2ft jump at 9'6, 1ft jump at 9'6. back to 8.5, then to 8ft for fun
the ball was flat as shit so gave me a chance to get some height and work on some tricks i guess(weather went from 90 degrees when the ball was all the way pumped up to 60s in no time and it became flatish)
http://www.metacafe.com/w/8659077
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tried a leg day but didnt turn out good
squat- 135x10
225x5
275x5
315 - Got under the bar and my quads cramped up really bad so shook it up and went under again and it happened again and just said fuck it. I only went to 2 and i was fighting the cramp and the weight and ended it there
leg press- 4 platesx3x15 slow on the way down then explosive on the way up
hamstring curls
140x3x10
someother lil shit
today was 2 mile run, bench just went cold and did 300x3, would have gotten more but my spotter messed my grove up on the second and grabbed the bar and pushed down on it cuz he thought i was doing 1
just a random ass day, prolly ate about 6,000 calories, had a MSHA training thing at a fancy hotel and there was a shit ton of food for lunch.
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Today
Bench- worked up to 315x3, 330x1, 185x30
The 330 felt fairly easy and 340 or 350 is reasonable at this point
Incline- not a whole lot went on just worked up to 225 then back down
Low back row- worked up to 180 i think for sets of 12 with a 1 second squeeze
Lat pulldown- worked up to 160 for sets of 15
Hammer shoulder press- 45s for 3x15
then some tricep work and obliques and abs
almost shit myself so no cardio
tomorrow will be something like idk
bb row
1arm db row
db press
hex press
db shoulder press/raises
various curls and abs
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I ended last wednesday with a little leg workout, cant remember what i did but from thurs-today ive been doing 1030-1030 shifts so havent been to the gym.
other then that im not sure how my training will go, ill see how good i feel tomorrow and if it seems like i stalled then ill switch it up
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GS1. BB bench 185lbs/DB press 60lbs/ CG Bench 185lbs/ skull crushers 75lbs
- 2 sets
GS2. Deadlift 255(bw)/ BB row 135/ Curls
- 2 sets
GS3. Kneeling shoulder press 45/ side delt raise 30lbs/ front plate raise
- 2 sets
all of the rep ranges started high and ended low, i didnt count how many i did
ended it with kayak rows and abs
did 1hr 10min of cardio
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today was just more supersets, nothing special really, legs tomorrow
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my last leg day sucked
over the weekend i bought a pedometer and found out i walked almost 15.5 miles a weekend, If i had walked my first round then it woulda been about 17 miles but there was a thunderstorm.
today I think i am going back to 1 bodypart a day.
Chest
Bench(probably smith machine)
Incline DB press
Hex press
Hammer press
flyes
push ups
cardio- slow 1.5 mile run, maybe set it at 6mph then each week increase it until Im in the 10 min mark for the mile n a half
the rep ranges Idk for the bench just work with 225, db press go heavy
the others work for reps
today i did a dunk session and idk I bought a new ball and its bouncy as fuck so it messed me up a bit but there is 1 oop drop step that i am curious to look at.
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why one bodypart a day?
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just going to do it for the week to take a break from what i was doing before and maybe ill go back or figure something else out. By now I was hoping nobody would be at the gym but it hasnt died down like every other gym ive been to and what i was doing before had me using a lot of different things and a lot of people like to do curls in the squat rack and that bullshit.
But i was thinking about going back to doing strength and focus on deadlifts and bench, bench press because a lot of states now have the bench as a test for state troopers and deadlift because my jumping was at its best when my deadlift was a lot higher
today
bench- 135x10(felt like nothing was in my hands)
225x10(felt the same)
275x8( felt easy)
185x10
Hex DB Press- 65x3x15
Hammer press- worked up to 3 plates for 3 then went back down. The other hammer press i used to use i could do 5 plates for 5 reps so not sure how this 1 is that much different.
2 different fly variations
machine press.
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gotta start working on my grip
deadlift- worked up to 315 for 10, had prolly 15 more in me but my right handed grip sucks balls which is shitty because the most ive done is 28? reps, somewhere around there.
1 arm DB row- worked up to 155s for 2x10
some cable stuff and kayak rows
pull ups
tomorrow is a off cardio day
thursday is arms n shoulders
friday legs
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friend bitched out so i did arms today
basically extensions and curls, nothing exciting or worth putting down
tomorrow a quick shoulder workout and friday is legs, and in a few weeks my legs will be on saturdays
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did 1-2 sets of hang cleans and snatches with 135
3 sets working up to 225 of BTN jerks
squats just worked up to 300
step ups- worked up to 205lbs
lunges with 60lbs
DB swings with 70lbs
maybe some other stuff i cant remember
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monday was chest focused
worked up to a close grip floor press on a SM for 335(benches were taken up)
then the rest is pretty straight forward
yesterday was back focused
rack pulls with monster minis- worked up to 405
lat pulldowns- 200x10
bench with monster minis- worked up to 225( had a bit more in me)
then some tris n bis
today is shoulder focused
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Today
Bench/db press super set with less then a minute in between for 4 sets
Bench- 135x20
DB- 70sx20-17-14-10
Rolling db extension/skull crushers super set 4 sets
the skull crushers was 75lbs and the db extensions were the 50s for high reps
assisted pull ups
low cable row- worked up to 180
lat pulldown- worked up to 200lbs
SM shoulder press- 135x4x20
some cable biceps and a 1 mile run
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Today- Shoulders
Shoulder press on chest press/lat pulldown hammer machine-(single arm)
1 plate each sidex15
1 plate+25x15
2 platesx10
2 plates+10x10
2 plates+20x5
2 Plates+35x5
3 platesx5(new PR)
then drop set back down
Shrugs- 315x3x15
side dealt raise- 3x15
front dealt raise- 3x10(5 normal and 5 reverse)
bent over rear dealt raise- 1x20
machine work
mile run
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today- weight 262lbs
water intake- 1.5+ gallons
started- 257lbs
I look leaner now at 262 than when i was in the 240s so thats good i guess, especially with all of this fucking water thats getting annoying to drink
today was back
Deadlift- worked up to 365x8(grip is still a factor)
405x5(grip is a major factor)
- I had a few more reps in me but i just gotta get my grip back
Pendley rows- 165 of a smith machine- 3x10
Lat pulldowns- worked up to 220x10
stiff arm lat pulldowns- 55x3x12
assisted pullups- 3x10
that was good enough, I didnt need to do 1 arm db rows or anything my back is torn up
did a 10 min walk watching the USA womens beach volleyballs asses bounce around
tomorrow is shoulders
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Todays weight- 264lbs
SM shoulder press- did high reps up to 225x2(there isnt any cable on this one so there is no help on it) and worked back down getting 10-15 reps
kneeling 1 armed BB shoulder press- 25x15, 35x15, 45x15(also doing 2 armed at the end for 10 reps)
side shoulder raises- 30x20, 35x15, 45x10
front shoulder raises- 25x3x20(slow tempo)
bent over db rear delt then someother lil shit
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Flat Bench press- warm up
315x6x2
335x1
345x1
365x1(easyish)
Incline Db press
50x20
70x20
90x15
120x5
hammer press- high reps ending with 8 reps with 3 plates and a 25 on each side
cable flyes- 25x3x15
I feel like I did more stuff considering how long i was there for but i guess not
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tuesday my back workout wasnt much, focused on lats
wednesday shoulders
shoulder press- 135x2x30 warm up
side delt raise and front raise with 30lbs db for high reps
press on hammer machine
worked up to 3 platesx5 then did a drop set
today arms
CG bench- 225x10
275x5
300x1(felt like i was benching 135)
no spotter so it was good enough for me
skull crusher and btn extension- 75lbs(ez bar)
rope pushdowns
curls- worked up to 135x10
did db work
tomorrow is legs
also- weighed in at 270
my bf% looks the same
arms are bigger since they cant fit in my uniform sleeves anymore
back is a lot bigger and chest is more full
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Weight- 265
Bench
135x10
225x10
275x5
315x6
incline db press
70x4x15
hammer press
2 plates each side
3x20(slow tempo)
flyes
25x2x15
30x1x15
some tricep work on cables
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weight- 268
Shoulders/trapz
SM SHoulder press(this smith machine doesnt have a cable that makes the bar by itself feel weightless so as far as ik its the actual weight)
barx20
135x10
185x6x4(rest pause)
- front delt acted up again so that was enough pressing so i didnt make it worse
Some weird movement rob riches does-
front raise-rear fly-lower to legs- side delt raise- fly- lower to front legs
just repeat that and i did 5-8 reps each set with 20lbs dbs and finished each set with side delt raises
rear delt raises
shrugs-worked up to 405x10(easy)
shrug machine- 8 plates each side i believex10
30 mins on stairmaster
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weight- 269
deadlift
135x10
225x2
315x2
365x2
415x3
- Would have done more reps but my stomach felt like shit before i did the lift and i felt my protein shake coming up
leg press swing thing
8 platesx3x10
leg extension
leg curl
10 min on the stairmaster
10 min walk on treadmill
abs
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Bench- warmed up
315x2
325x2
345x1
355x1
365x1
Incline Db press
70x20
90x15
120x5
Hammer press-
Im not sure what i worked up to but i ended with 4 plates on each side for 5
then some flyes and a tricep extension
weight- 265
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Chest, triceps
Bench- worked up to 315x1(very fast)
DB press(flat)- 120x3x15
fly variations
skull crushers/CG press- 75x3x10
rope pushdowns- 3x15
single arm extensions
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bw-273
monday- Chest/tris
Bench- worked up to 315x3x5
Incline db press- 100sxidk a lot of reps
flat db flys- worked up to 60s or 70s i forgot for a set of 10
then machine work
triceps was pushdowns and btn extensions
tuesday- back/bis
bis- curls
back- 1 arm bb row- 75lbsx3x10
db row- 100x3x30
lat pulldowns
some other stuff
wednesday- shoulders
kneeling 1 arm bb press- worked up to 70x3x10
45 degree side raises
machine work
lats- worked up to 500lbs for shrugs
today- legs
worked up to 315x10 for squats then did speed work with 365 on a box
I havent done squats in about half a year or so, well real squats, i hated my last gyms squat rack
RDL- I cant do normal deadlifts because ill get kicked out of my gym for it but worked up to 315x3x10
leg curls
tomorrow is arms but ill prolly go over everything again
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where'd you go?
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I've been working a lot since i moved up to being a BPO and i wrote down a few workouts i did on fb that ill post on here after this
Todays chest workout-
Bench
warm up- 225x3x10
315x5x5
- I probably could have done 1 more set of 5 full ones without help if i had enough rest but my wrists were pretty fucked by this point
DB flys - 30x10
40x10
50x10
70x10
some machine work and light shrugs
doesnt seem like much but doing 2 extra sets of 315 and im more worn out than doing 3 sets and doing dumbbell presses
i started to throw in a half hour cardio each morning while im still fasted a wee bit
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this is what i was doing at my old gym back towards the end of september
Chest/tris (this has to be done on a smith machine, or if you have a squat rack that allowes you to do this then get a partner to spot you)
working set 1(4 sets to this giant set and no breaks inbetween each exercise)
Bench press- 380x1
Floor push upsx20
Smith machine pushups on 1st notchx20
2nd notchx20
3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
-For the bench press I went 380-315-225-135
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 45x15
Hex press- 45x15
DB fly-30x15
low db fly-20x15
Giant set 3
( dont remember the weight but all high reps)
Tricep rope pushdowns
single arm extensions
cable kickbacks
overhead rope extensions
End it with a close grip hammer press or machine press
This is a perfect workout where you should leave your ego at the door because 135 on my last bench set felt like 315
so to recap- when you do the sets do the exercises one right after the other, the only break you get is taking weights off or putting weights on
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still late september
back and bis
same format
Giant set 1
BW deadlift( deadlift a weight that is equal to your bodyweight)x as many as you can
bent over BB rows
pull ups(palms facing away from you)
barbell pullups
giant set 2
BB curl(go for a heavy 10-15 reps)
bent over BB curl(kinda like your rowing but the weight should be thigh level and so you can curl the weight up to your chest)
BB BW curl
super set 3
Lat pulldown(pause at the bottom for a 1 count and go slow throughout the movement)
low cable row(same idea)
finish with some rope curls
At this time if you dont feel exhausted and sore then you didnt do the workout right
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For a long time I havent been feeling the burn in my shoulders even though ive been going diesel on them, so i sat back and evaluated the situation and experiemented until i decided to do this
the sets that fix the problem
DB press- 15lbs(I shit you not)x100 reps
DB side raises- 15lbsx50 reps
Also not full range of motion, keep it on the bottom half to focus on the shoulders
giant set 1
Db press- 40x20
db front raise- 30x15
db side raise- 20x20
trapz- shrugs, bb, db, machine whatever you want, however you feel it works for you
Smith machine work
- upright rows- 100lbsx15
Kneeling front shoulder pressx10
kneeling rear shoulder pressx10
some rear delt work and they were pumped....super pumped
After the shoulder workout which was at 9:30pm I weighed in at 260.5 with shoes on so back in the 250s without them.
Starting weight- 250 then increased to 271- back to 260.5
- 10.5lbs
Whatever you do, 4 sets of each giant set sucks but dont bitch out and skip out on 1 or 2 of them...your body has a lot more potential than what people think. Just dont be a pussy
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end of september
I decided to lower the weight because im in a calorie deficit right now and wasn't feeling as strong
working set 1(4 sets to this giant set and no breaks inbetween each exercise)
Bench press- 325x6
Floor push upsx20
Smith machine pushups on 1st notchx20
2nd notchx20
3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
-For the bench press I went 325x6-275x4-225x10-135x20
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 40x15
50x10
60x6
70x3
Hex press- 45x15
DB fly-30x15
Giant set 3
( dont remember the weight but all high reps)
Tricep rope pushdowns
single arm extensions
cable kickbacks
overhead rope extensions
thats basically the format i used, i lost weight and kept my strength through it but it burned me out within like 3 weeks i think
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Back day
warm up
rack pull- 315x10
405x10
fat man pull ups- 2x10
1 arm BB row- 55lbsx3x10
single handle lat pulldowns super set with seated rows 3 sets
straight bar lat pulldowns 3 sets
i think i did more than this but i cant remember, this gym doesnt really have shit to do for your back and the lat pulldown sucks dick and you cant do straight arm lat pulldowns or anything on it.
tomorrow is shoulders, thurs legs and fri is arms, and on friday going to remember to do board presses to get my triceps back strong since on monday im going to try for 405 on the bench
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whats the purpose of doing 315x10 before 405x10? wouldnt that just wear you out before your top set? I would suggest warming up properly for a 405x10 and then dropping down to 315x10
i see only bodybuilders do this kinda stuff, whereas powerlifters and olympic lifters pyramid the way I suggested.
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ill probably do
315x2(speed reps)
365x1
380x1
and then see if im good for 405, if not then 390 or something like that
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Regardless of what i get itll be the end of me trying to go for 4 plates next monday
I have to change my mindset and cut weight
to start off Ill prolly just do a 40/30/30 diet with 5 meals a day, my BMR says i need around 21-2200 so itll be around 2200 calories a day but when i plateau on that ill get into carb cycling and my diet plan i had shelby starnes make for me
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Yesterday I didnt workout, i worked from 7-6 and was only planning on 7-12 so i didnt bring anything to eat. Towards the end of my shift i felt sick and exhausted so i basically got home and passed out until 11am today. Havent eaten much today either so i decided to take it easy
Squats- still getting used to doing it without a box and doing them in general again
135x10
225x5
315x1
335x1
355x1
375x1
- felt like 80% or so but i figured i wouldnt push it
dropped to 225 and did some speed work
DB lunges- 50x5 each leg
60x5
70x5
Heavy leg curls, forgot what weight the machine goes up to
arms
tricep work was just pushdowns and incline skull crushers
biceps was ez bar curl superset with 1 arm db preacher curls
this weekend will be for a diet idk special k cereal, 1.5lbs of chicken each day with a sub from subway, ill figure out how many calories it is then decide if i need to increase since i wanna get back up 4lbs to get ready to max out on monday.
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Chest day
Bench
225x3x3
315x1
350x1
385x1
405x1
- shitty rep and it was fairly easy/hard idk it didnt feel heavy but it still went up slow
db flys- 50x10
60x10
75x10
chest press/fly machine
then a little bit of trap work
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Not sure if i mentioned it before but i will just be straight up about it.
The "supplement" that ive been using is SD90 which is a superdrol clone, 3 weeks on and ill go 4-5 weeks off, ive done about 2 full cycles and 1 half cycle over the past idk 10 months or so.
Before taking it my bench was at 330lbs, and i had a rack pull of 500 and after my first cycle it was a 350 bench and a 600lbs rack pull, i did a half cycle just to finish the bottle off n focused on hypertrophy.
This last cycle i started out at 370 bench and ended with a 405lbs bench
now ik most people would have a problem with it but i like to experiment with different supplements n workouts and what not so it was more curiosity than anything so i have no interest in competing in anything.
So as a prohormone SD90 to me definitely works and i even saw a 5-10lbs increase on bench or +2 reps on the first day as long as u get all 3 pills in beforehand.
But now that i hit my goal i wanted to go for a 500lbs bench next year but the more i think about it the less i care, unless i bang a 500lbs woman i wont really need to be that strong.
So my next goal will be "Thor" training, basically build up my shoulders and arms a bit more and lean out
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Back day
warm up
-db curls- 40x10
50x10
60x10
-another variation with the 30s
-hammer curl- 60x2x10
-pull ups using a bar on a squat rack and my feet out on the floor 3x15 with a 2 count squeeze
-Light bent over rows(more of a pendlay row) my lower back burns out fast if i go heavy
worked up to 185x10
db rows- 100x3x15
lat pulldown/seated row machine
nothing exciting, i keep it simple because seeing pictures when i was leaner of my back when i didnt have as much muscle as i do now, my back doesnt really need anymore work to it
tomorrow is shoulders
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Seated military press
135x10
155x10
175x10
205x10
225x6
seated DB OH press- 60x20
70x12
60x15
45 degree side raise- 30x3x10
rear delt work
Machine shoulder press
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Today- overall i felt like i was at half power, hardly got any sleep and had a massive headache all day
warmed up with some curls worked up to 135x10
- Probably weird that i warm up with curls before legs but getting blood into my bis n forearms before squats makes it so my arms dont cramp up since my flexibility is so shitty
squats-
135x10
225x10
315x5
325x1
335x1
355x1(felt easy but still kinda shitty)
Speed deadlifts- 275x3x3
front DB squats- 100x3x10
1 legged press on leg press
and some tricep work
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Push day
Bench Press
315x6x? idk the reps ranged from 2-5 because i didnt have a spotter
OH BB press
135x10, 185x8, 225x4
DB flys-
40x10
60x10
80x6
45 degree leaning side raise- 20sx10-35x10
machine work
storm was gonna hit at 7 so had to hurry up with the workout
tomorrow will be legs/arms and friday is a pull day
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no workout today cuz my gay ass gym is closed because every year they pretend like they have never seen snow before
Ill have to look up my other gym and see if they are open.
Actually just going to do a workout at home on my cable crossover and just do a full body workout tomorrow
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Had to do quite a bit today, took in a 50 gram protein shake and 30 gram waxy maze beforehand
Kids were doing curls in the squat rack so figured id warm up my back
Lat pulldown- full stack 2x10
Row machine- full stack 2x10
Squats- worked up to 380, went a wee bit lower than normal- umm maybe 400 absolute max considering how 380 felt so yeah still pussy status
deadlift- worked up to 405x1- felt really fast and easy
1 arm db row- 100sx3x10
100lbs DB front squat- 3x5(worked on speed)
leg curls
tricep work
curls
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With all of this holiday bullshit(I despise holidays because it closes the gym down) ive had to do a push/squat/pull routine even though they turned into push/pull+squat because i was sick on the 2 thursdays and I had to work sat-tuesday all 12 hour shifts an hour away.
Getting back on track, the main things i did was just bench- 6-10 sets of 3x315, im sure last week i did about 10 sets idk why just did
deadlift i just worked up to 405, the first week of xmas the 405 was really easy, but last week i worked from 5-3 and i basically do deadlifts all day long so my lower back was already shot
OHDB Press, worked up to 80s for 8-10 reps with leaning side raises
This coming week im going to switch it up
Mon will consist of incline pressing, heavier shoulder workouts, focus on deadlifts for awhile
Also, just started using chalk and i feel I have a better grip with that then straps and I will obviously get into a better deadlift position.
what else idk I have a job interview with dr. Pepper/Snapple which surprisingly enough is a 50,000 dollar a year job, so if thats the case I plan on buying the house i grew up in when i was a kid and building a massive gym that will take up most of the yard because I hate mowing the lawn.
that is all
ps bw is at 275 and keeping steady, so my strength is still somewhat as high as when i was on the SD but down 6 pounds
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Not sure if i mentioned it before but i will just be straight up about it.
The "supplement" that ive been using is SD90 which is a superdrol clone, 3 weeks on and ill go 4-5 weeks off, ive done about 2 full cycles and 1 half cycle over the past idk 10 months or so.
Before taking it my bench was at 330lbs, and i had a rack pull of 500 and after my first cycle it was a 350 bench and a 600lbs rack pull, i did a half cycle just to finish the bottle off n focused on hypertrophy.
This last cycle i started out at 370 bench and ended with a 405lbs bench
now ik most people would have a problem with it but i like to experiment with different supplements n workouts and what not so it was more curiosity than anything so i have no interest in competing in anything.
So as a prohormone SD90 to me definitely works and i even saw a 5-10lbs increase on bench or +2 reps on the first day as long as u get all 3 pills in beforehand.
But now that i hit my goal i wanted to go for a 500lbs bench next year but the more i think about it the less i care, unless i bang a 500lbs woman i wont really need to be that strong.
So my next goal will be "Thor" training, basically build up my shoulders and arms a bit more and lean out
dammn.............. you're a beast.
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Everybody is a beast on steroids.
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yeah pretty much, i satisfied my curiosity, i gave the other half of my bottle to my buddy so i wouldnt be tempted to do another cycle, plus i dont feel comfy with injecting anything in my ass or leg.
anyway todays workout
Incline Bench-
135x10
225x10(all paused starting here)
245x10
285x5
315x1
Incline DB press- 3-0-2 tempo
100x15
80x20
60x20
Incline flyes- worked up to 40sx2x15
Dips(for chest) idk 10 reps for 2 sets i think
light skull crushers, cable pushdowns and some tricep kickbacks
machine work
weight (w/ shoes) 275)
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Back/Bis
Deadlift- worked up to 405, lower back still shitty so wasnt a good rep
snatch- 135x2x2 ( just getting it down but my shoes kept throwing me off balance
Cleans- worked up to 215- felt decent, probably 225 in me
ive always blew nuts at oly lifts but gotta get back into them
db row- 100x3x10
super set with rows on the calf raise- 70x3x10
close single grip pulldowns- worked up to 175x10
dbcurls- slow tempo- 30/35x3x10
preacher db curls 35x3x10
BB curl worked up to 135x5 super set with pull ups on the barbell and my feet out at an angle on the ground(started with 95-115-135 for the curls)
then machine work for bis
weight- 273
so far -8lbs
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Shoulders/trapz
db shoulder press- slow tempo
60x10
70x2x10(went out wide also)
side raise with the 40s super set with leaning side raises with a 25 for 3x10
Shrugs
315x10
405x10
500x10
550x8
600x5
bent over rear delt raise- 30sx3x10
shoulder press on machine
( drop set )
i think that was it
weight- 275 :uhhhfacepalm:
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Sick as balls but i ate more than i have been so ill do my leg workout today and save arms for tomorrow
Considering how I feel my free squat will be shitty so ill do box squats in hopes i can go heavy and do a 5x5
squats- 315x5, 335x1, 340x1, 345,350,355,360,365x1
Idk it felt fine, the weight wasnt really that heavy but i sneezed during the last rep and i almost fell over
Lunges-40x3x5
DB front squat- 100x3x10
leg curls- single leg, used as a warm up
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feeling a bit better but I have a job interview tomorrow that will determine if I will be able to build my own gym or not soon, so I am nervous as balls
But yeah i might start bunchin up muscle groups so i can hit legs with a DE and ME day and make the workouts go quicker so I can get more cardio in
Squat-Push-UB-Pull-Squat
ME DE
the upperbody day will just be bw exercises and machine work, the other days focusing on dbs and barbells
should be fine since my workout partner is my boss and I am about to quite that job if i get this new one so i doubt he'll wanna workout after that so ill be free to do whatever i want
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Good luck on the job interview. Go in confident and nail it.
your use of the phrase "as balls" cracks me up.
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Yeah the interview went fine but a lot of people are going for it, if not then they are going to be hiring a lot of people for corrections in NY after april so i have that to fall back on which pays a lot more.
Monday- Tried to squat but i felt weak so i just decided to do upperbody n let my body rest up
Incline bench- worked up to 255x3
- Last week i did 285x3 then 315x1 so yeah my aids or polio or whatever i have(just a cold or flu) made me weak as shit
Push up giant set- 4xrep range from 8-20 on the squat rack
-(off the floor, on the side i put the pin 6 inches off the ground then the other pin a foot off the ground)
Incline DB press/hex press/fly
DB- 60x3x10
Hex-40x3x10
Fly-30x3x10
quick set of abs and 10 min on the elliptical
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Back/bi/
Deadlift/db row superset
315x3x10
100x3x10
Row machine- 200x3x10
underhand grip lat pulldown- 165x3x10
db curls and went up to 135 for 10 on the ez bar
with my nose being stuffed up the deadlifts took a lot out of me and it was cold as shit in the gym, itll be 25 degrees out and people still turn the fans on when the heat isnt turned on
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Got to the gym late so i didnt do the order that i wanted cuz my buddy already started without me
I did not get the job but its a relief cuz it sounded shitty but I have another opportunity that i applied for that with incentive pay most of the guys there are making about 80,000 a year so im pumped.
Seated Military press- 175x3x10
Side delt raise-25x3x20/60x3x10(partial rep)
1 arm upright DB row-30x10, 50x2x10
bent over 1 arm row-35x10,50x2x10
front raise barbell- just the barx3x10
machine shoulder press- drop set- 200-170-140-110
tomorrow is legs
weight- 272
-9lbs
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calories still fairly moderate to low, i am down 11lbs
for legs i did squats, pretty much all i did, idk why but my legs were just shot afterwards
pussy squats!
135x2x10
225x2x5
315x3x5
225x2x5
all slow and controlled and i havent really gone higher than a single on the heavier weights in awhile for legs so i was just fucked
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Today
6-330 work
-ate 1 very unhealthy sub(woke up too late to make lunch)
Arms workout
Preacher curl(ez bar)/overhead extension superset- 100x3x15-20
Seated Hammer DB curl/ db lying extensions
60x3x15/ 30x3x15-20
1 arm extensions on lat pulldown- 50x2x15
drop set- 50/40/30/20
super set with curls on the machine
ended with kickbacks and then some db shrugs
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Chest/tris
15 min walk- 3.5 incline and 3.2mph
Bench/pushup superset (6 sets of each)
225x3x15-10-7
185x2x10-5
135x50
Push ups on the squat rack(3 different heights)
Incline db press-(slow tempo)
40x30
50x30
60x23
Drop sets on the fly and chest press machine
Tricep
Lying DB extensions- 25x3x10
Straight bar skull crushers- 75x3x10
extension work on the lat pulldown
crunches
15 min walk
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back n bis nothing happened that was interesting, hit 600 for 5 for shrugs but that was it
shoulders was badass but ill post it up when i can think a bit better
Legs
Squats- 315x3
345x1
365x1
390x1
some leg curls
front db box squats- 100x3x5
n then i had to go pick some stuff up
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shoulders a few days ago
Side delt raise
30x40x10(last numbers are partials)
35x25x10
40x15x10
45x8x10
upright db row- 50x3x10
bent over rear delt row-50x3x10
db press- 60x3x15
shoulder press- 155x3x15
machine press- drop set
200x25
160x10
140x10
120x10
90x15
80 burn out
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Last week i worked up to 390 for squats, slowly working up, i might do box squats tomorrow to switch it up
but monday was speed work for all chest, worked up to 300 for a set of 2
had calling hours yesterday
today was back, nothing special but doing rows while your lying on an incline bench made me sweat really bad
not detailed but ill get back into getting fairly detailed tomorrow
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Leg day
Box squats- did triples up to 315 then
405x1
455x1
Deadlift- quick worked up to a quick 405
Step ups on a 16 inch bench
40x5(each leg)
50x5
60x5
70x3
80x3
Lunges(not a lot of room to do this so about 5 reps each leg)
just used the 40s
a few sets of leg curls
thats it
Tomorrow morning
probably do some more olympic lifts and the BW circuit with jump roping from eliiots lean hybrid muscle reloaded program
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Idk it felt fine, the weight wasnt really that heavy but i sneezed during the last rep and i almost fell over
oh man i just saw this and lol'd in real life. bravo. :lololol:
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it sucks, when I sneeze my whole body spazs out haha
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Today did a quick workout before the bank opened plus its been snowing bad so figured id get it over with
Cleans- 135x2x around 10 or more
185x2x8ish
15 minute jump roping
10 minute walk
the cleans i want to work on and my goal is to get 300, if i can get that and get back squat back up to where it used to be and my bf back to where it was or lower then i should be pretty well off.
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Watched a few old videos of mine, well a lot of them over the weekend at work and kinda pissed me off that I let myself go that much to just to have a bigger bench and be bigger than everyone at the gyms I went to.
So over the weekend i decided to clean my shit up like my diet and my training.
as far as my diet goes
Breakfast (8:00am)- 3 hashbrowns(what can i say they are good and i needed the calories) and a bowl of cereal, maybe 1.5 servings of kashi oats n twigs shit
1030- 90 calorie bar snack
1200- Turkey (slide from the deli) salad with some cheese dressing idk
3:00- 90 calorie bar or banana
5:00- same salad
7:00- 90 calorie bar
9:00- salad
I used 1 bag of salad probably a 16oz one a day or 8 I cant remember and I tried for 1lb of turkey a day
TO me that looks a lot but i think i might not have reached my caloric intake so ill figure it out now
the counter im using says
400 calories for 1lb of sliced Turkey
80 for the salad
1504 for the cheeeeeeese
675 for the dressing
540 for the bars
those are for the weekend so roughly 2400 calories a day(just figured in the hashbrowns and the 1 bowl of cereal)
So i did good i guess but ill switch to a lite dressing and take out a salad when my new protein comes in
But anyway the workout
10 minutes on the shit idk what it is some cardio thing
Supposed to be timed warm up but ill just do like 10 reps since its supposed to be 15 seconds each
Used 135lbs
RDL-x10
Bent over Rowx10
Cleanx10
Push pressx10
Front squatx10
Speed Benching- 225x3x2
Heavy flys 30x3x15
Plyo push ups 3x5 each
- For these i put 2 5 boards on their sides(what u use for benching) and started on the ground inbetween then pushed up onto the board etc etc
machine press and machine fly
3 sets
Jump ropex50
spiderman push upsx10
How I felt- did not eat enough and even 135 in my hand felt heavy. I had to stop halfway between the warm up to catch my breath cuz its 20 degrees out right now and they have the fucking air conditioner on.
I went down to the court and i can still touch the rim!!! haha barely but i did it off 2 feet
weight- 273.8
Friday I believe my weight was 279.4
-5.6lbs and i drank a shit ton of water over the weekend.
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Ill be cutting out the hashbrowns too i forgot it but I figured id post an old vid of what id like to get back too
http://www.metacafe.com/watch/6547923/fdgnldfg/
GYM TIME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Ill just update this throughout the day
10:00
Salad -20 calories
Turkey-4 or 5 slices-100 calories
Lite salad dressing-240 calories
Hydroxycut
12:30
1.5 servings protein shake- 255 calories
1 serving of nuts-160 calories
so far 775 calories
3:20
Salad- 20 calories
Dressing- 330 calories
Turkey- 100 calories
Protein drank- 255 calories
1480
Salad- 400 calories
2 more meals of 470 calories each
http://www.metacafe.com/watch/3017787/newest_one/
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Today is a back day so ill up the calories a bit on back and leg day to 2600 calories
Breakfast 8:00- 638 calories
1962 Calories Left
Meal 2- 11:30
Salad- 20 calories
Turkey- 100 calories
Dressing 2 servings- 220 calories
Cheese- 188 calories
Calories left- 1434
Meal 3 3:00
Protein Shake/peanuts
Meal 4 6:00pm
CHicken Breast salad
Meal 5 9pm
Protein shake
thats the general outline
Workout- start with 1 of my complexs probably the Dumbbell one
deadlift- 1 handed then switch to snatch grip
135x5
155x5
175x1
SNatch grip
315x2x5
BB Row
135x4x15(both grips)
DB rows on incline bench- worked up to 80sx10
machine work
half mile run
cooldown with complexes probably jump rope/spiderman push ups/plyo push ups
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just saw your video.... that rim can't handle what your putting down.
What is the target weight you are shooting for?
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My newer rim at home is holding up but i snap the bolt that you slide through to put it at different heights. And the hoop at the rec Ive bent one of them sideways back in the day.
My goal weight will be a good lean 200-210, if i can get to 190s I'd be happy but for now setting short term goals.
right now im down to 275 and easing around there, the 273 was probably just less food intake
This morning
plyo push ups
jumping shrugs
db snatch
-5Laps around the track(18 is a mile)
band work for shoulders
-3 laps around track
someother shit
1 lap
Jump ropex100
1 lap
jump ropex 100
3 laps
jump ropex100
5 laps
jump ropex100
Shoulder workout
Seated side delt raise/bent over db raise/shoulder press giant set
25lb db for the raises and 60s for the pressing- 3 sets
power pulls from a hang position
worked up to 185x5
kneeling BTN pressing- 100x3x15
Kneeling Barbell single arm press
worked up to 55 on the bar and did a burnout set withj ust the 25
drop set on the machine shoulder press
Cool down
Jumprope/spiderman push up/plyo push up giant set
10 min bike
Tomorrow is legs
Ill probably do heavy squats/10 minutes on elliptical and go on the elliptical after every 2 exercises after that
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THROWBACK!!!!
first ever dunk video
http://www.youtube.com/watch?v=OWFPTERbTzo
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275 lbs flying off one foot??? RESPECT!!! :headbang:
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Looks like a ton of glute there.
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I was about 185 in that video but yeah hitting rim at 275 isnt bad i guess
Weighed in yesterday at 273 but today at 271 without food
yesterdays leg day- worked from 5am-4pm and didnt each much so my energy levels were shit
Squats- warm up
315x3 free squats
Box Squats
405x5x1
DB step ups
80x3x5
90x2x1
DB lunges- 45x3x5 each leg
calves idk just raises nothing to brag aboot
heavy leg curls
finishers
jump rope/ push ups- 1 hand on medicine ball and pop over on the other side etc etc
ab work
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looked over my early pages of my journal last night at work and it made me feel like a big ol piece of horse shit.
This morning ill be doing
1 mile warm up on treadmill
Power Clean- heavy
Snatch- light
Power pull- light
1 mile Run
DB snatch
bulgarian split squat
db front squat
plyo push ups/various other push ups
1 mile run
Didnt do this, played 1 on 1 bball with my friend for about 40 mins, went to go do this and he was lazy and kept bitching so killed the workout mood.
Back at it at 4pm though ill try to get this in before the chest workout
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Todays workout uggh
1 mile run
Cleans- 135x5
185x3
225x2
Decline bench
225x25
315x4
335x1
Incline DB press
100x10
80x10
70x10
60x10
chest dips- 3x10
Push up variations
Floor/1 pin up on squat rack/5 pins up on squat rack
did a set on the floor, moved to the low pin-did regular then feet up on the pin for decline pushups and did the same for the other side
all together did about 150 pushups
2 mile slow jog but was cryin all the way through
weight-pre workout-275.8
post workout- 272.6
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Workout
1 mile run
Bent over db row(both hands)x10
55-85 then 85-55 increase and decrease by ten pounds
fat man pullups
bent over row on calf raise
1 mile run
Machine work, lat pulldown and row
1 mile run
ab work
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I make nutrition bars at a factory and btw nutrition bars aren't nutritious. Anyway though I have to constantly transport the syrup liquid to 3 different spots before it gets mixed with the powders n the shit ranges from 8lbs-150lbs for 12 hours. No help and i made it halfway through work today and strained my back since no1 was helping me. So i am hashtag pissed off, idk what hashtag means but ive seen it on facebook.
But I wont let it slow me down
All of my shoulder workouts will mainly be seated and I am leaving in a bit to go do a half marathon on the stationary bike and do the routine and finish off with another half marathon
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Back is feeling better but not going to push it with squats
I will just focus on leg presses and curls with some arm work
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Back didnt feel too bad but i used a belt just in case
1 mile run
squat-
135x5
225x5
315x3
Box squats
365x3
405x3
475x1
Leg curls- heavy for a couple sets of 10
3 mile run
some arm work to finish off
weight- consistant 271-272
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Today- bw movements
2 mile run
1 arm planks while restacking a stack of weights on the other side(3-10's, 3- 5's, 3- 2.5's)
1 set of each-
- spiderman push ups, plyo push ups, medball push ups where you jump from side to side
2 mile run
dip variations
fire drill so killed my mood to do anything else so i just finished up
2 mile run
weighed in at 272 but that was my fault, didnt have the best diet today
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Had the day off today because of my peace officer test
It was easy, i even had a question about how earthquakes happen which was pretty retarded
anyway got to the gym for a quick session
arm work skull crushers, cable extensions, db curls etc nothing exciting
did a few exercises then ran
1 mile-9:40 seconds
last mile- 8:29 seconds
- not the best time but its a lot better than it has been in a few years
weight- 269.8!!!!!
finally out of the 270s well for a bit until i ate my sub
so far down 14-16lbs, i cant remember if i got up to 285 or not, but def 283
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Ate a lot yesterday so weight was 271 this morning
hit the gym and ran 2 miles, walked .2 then ran to 3.2, was going tokeep doing that until i hit 6 but I wasnt feeling it
today is chest n tris
outline
1 mile run-going for speed
decline bench
bw chest dips
1 mile run-slow speed
db work
machine work
2 mile run
abs
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Made a protein/craze drink before the workout and didnt use enough water for the craze so whatever i got down, during my run wanted to come back up and it made me feel like shit all throughout
but anywayz
1 mile- 8:17- it sucked but i ended up moving it up to 9mph the last .2 miles and idk i feel like I can get into the 7s fairly easy now
bench-
135x10
185x10
225x10
245x10
265x10
Chest dips- 3x10
1 mile run- felt like dog shit, this is where i started to puke in my mouth
Push ups on squat rack, except in the middle was 1 footed push ups
1 handed plate loading planksx2 each arm
someother push up variations and extensions on the lat pulldown
cable crunches
and thats about it, tomorrow is muh birthday, big 24, but i dont feel any different so idk its a useless birthday, but next year my car insurance decreases whaaaat
weight- 271
so constant decrease in 14lbs
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today ill do a john cena type warm up, with some heavy olympic lifts, idk ill watch videos later and put up an outline
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Cleans- worked up to 225
snatch- stuck with a few sets of 135
snatch grip deadlift- 315x2x1
bb row- 135x3x10
machine work for chest
chest supported db rows- worked up to 80x10
machine work for back
ab work with plank and plate stacking
cable crunches
push up circuit in the pool area- temp around 85 or 90 degrees
no running, to many fatties on them
-
Side raises- did this for 4 sets no rest in between so the numbers went down set after set
25x20
30x10
40x10
horizontal db press- hardest thing was battling my inflexibility
5lbsx4x10
- yeah 5 pounders........ i was surprised too
1 mile run
db front raise-
30x4x10- 1 handed at a time
Arnold Presses
40x4x10
1 mile run
bent over rear dealt raise
30x3x10
barbell press- DC style
135x30
12 breaths
135x12
12 breaths
135x8
1 mile run
some finishers with dbs for shoulders that i used to do awhile ago
to many fatties on the treadmills so did a bit of arm work
jump rope and that was about it
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Leg day
Box front squats-
135x5
225x2
315x1
335x1
365x1- 335 and 365 were new PRs
Back squat
405x2
455x1
485x1
Barbell Lunges
95x5
115x5
135x5
DB front squats no box
50x10
70x10
80x10
100x10
2mile run- 18:40min
weight- 273.8
Had a 16oz bottle of water for my craze and drink half a liter during the workout, plus i needed to shit so idk i think i might be at 269 without all the excess
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Friday I didnt do much, over the weekend I worked
Today is chest/tris
Decline bench maybe
ball DB presses with a 25 on my lap to add some more resistance
push up variations, not sure what yet
machine work
maybe skull crushers
extensions
some running, gonna try for a 1.5 mile in under 12:30
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Chest day went a bit different
bench- worked up to 335x1...It felt heavy in my hands because i havent gone heavy on chest in awhile but it was easy moving the weight, probably still around 365-380 max
Ball DB press- 70sx3x20- with a 25 pounder on my hips to work the core a bit
push ups on the squat rack
http://www.pro-fitness.com/pro_style_squat_rack.htm
mine is a shittier version of that
but the bars that you can adjust that come outwards, i put 1 high and the other 1 low, regular push ups on both side and switch to feet on the bar for a decline push up and then spiderman push ups in the middle
- 3 sets to failure
I havent done anything in the 50 rep range lately so I did
Machine flyes- 70lbsx2x50
some arm work
pool area- jump rope/sit up superset- 3 sets
(50 count) (25 count)
Plate walks down and back maybe 25 yards
arch trainer for 10 minutes
too many fucking people on the treadmills so we are going to hit the treadmills today as soon as we get to the gym
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Back/bi day
1.5 mile run- 12:02
-I felt my protein shake coming up at 1.3 miles so i almost ruined the treadmill and I had to lay down on it afterwards, but not bad for a 272 pounder!! haha
the last time i did a 1.5 mile run in under 12:30 I did it in 12:28 at 255 pounds and I felt way worse then
Deadlifts- pointless, worked up to a hard 405, I was shot from the running
bent over rows- 135x3x10
Lat pulldown-130lbs
DB row- 70lbs
- did these as a super set for 3 sets
pull ups at an angle with feet on the ground- 3x10
Pool room-
did a 25 yard twisting plate walk super set with jump rope
DB crunches- worked up to 80sx10
arm work just heavy bb curls and machine curls
thats all she wrote and I am exhausted as fuck
Anybody know where to get good semi cheap olympic lifting style shoes, I found a few for 100 and people said they were good but the heels were a big too soft but good for if your just doing crossfit(which im not) but i dont plan on being a pro oly lifter
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Eastbay has a 15% off deal going on so i just went with the shoes on there, fairly cheap, with the discount came to 87 dollars, they arent "olympic" shoes but more for the crossfit people, idk the heel is .6" so idk probably high enough, plus idk how much longer my jordans will last, they are getting pretty beat up.
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Today was shoulders, nothing special to report really except i tried handstand pushups and I got 2 haha they are hard but instead of going straight down ontop of your head I was going down with my chest towards the floor so idk if that made it harder or not.
But yeah tomorrow is legs and I plan on warming up with heavy cleans
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Thank god I had my funderwear on today!!
Legs
squats(ATG) worked up to 315x3- not quite used to it and idk why i can squat low now idk just happened
box squat- 405x1
455x1
500x1
Cleans- worked up to 225x1
- going to start doing 3 sets of 205 for as many as i can
CIRCUIT TIME
these were done in a row no rest for 5 mins straight..well not supposed to be rest but i did
used 35lb DBS
thrustersx5
DB burpees(w/o jump at the end)x5
db snatch
db cleans
I beleive i did another thing, id have to look at my paper
I got 2.5 rounds at the 5 minute mark but 5 minutes went by really fast
BB lunges- used 95x3x5 each leg- legs were done by this time anyway
Circuit 2- I had 2 people working out with me so we did each 1 then moved onto the next- all of them done with 95lbs and 21 reps for 2 sets
High pulls
deadlift
OH medball squats
Inverted pull ups i think ud call them
deadlift
same kind of pullups
afterwards i practiced some OH squats and im going to buy a broom tomorrow to practice and stretch out with because thats my main issue
It feels like i did a lot more than this but i guess thats it
How I felt about the workout 1-10, I liked it a lot, and will probably do this more often, once a week or so
weighed in at 274- but legs are leaner and gut is trimming down
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Weight- 271.8
Feeling- Exhausted as shit...I want to go to sleep.
Yes I am trying out crossfit routines GET OFF MUH BACK!
seriously though it killed me
Lynne- 400m run
BW Bench press for max reps( Used 205 cuz i figured i can get down to that)
max pull ups
- 4 rounds for time
Time: 15:30
Felt like I was going to puke on the last one
Elizabeth- Clean 135
Dips
-21-15-9 reps
Push up variations on the squat rack
50s on the machines( Chest press/flyes)
just 1 set of 50 on each
Pool room- did the not a lunge but long step twists with a 45
this feels amazing but it just felt like my body weighed 400 pounds by the time i got to the dips
-
i'll put up tomorrows workout now
Barbell row- worked up to 225
Fran- Thrusters- 95lbs
pull ups
-21-15-9
- this hurt, I did thrusters buti did front and back 10-11 and then so on for 15 and 9, my wrists were killing me so i gotta get used to it
Kroc Rows- 100s- 3 sets
Grace- Cleans- 145-
30 reps for time
Machine work
pool room stuff
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heading to the gym at nine, gonna look up something to do idk im exhausted though haha
Iguess im going to do Angie this morning
100 pullups- inverted on a bar no way in tits can i do 100 regular ones even in a 3 days time
100 push ups-
100 sit ups
100 squats
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i almost jizzed in my pants when I saw the scale
granted it was with no shoes on and no food or water intake for the day
but morning weight- 266lbs!
last time i did it i weighed about 285
-19lbs
time for Angie- 22:10 minutes
sit ups i did 50 then 50 crunches, my hips are wrecked lol and squats were harder than i thought
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reviews on my shoes
not the most comfortable shoes but they have to be a hard sole and I have wide feet and these are meant for narrow feet but ill man up.
It felt like it was easier to OH squat and do thrusters in these.
Overall pretty good so far, ill know more tomorrow but today is shoulders and i have no clue what I have written down for it
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be careful with those routines, man. circuit training is fine and pushing yourself is fine but some of that shit is like tailor-made to fuck up your shoulders and wrists.
EDIT:
http://www.youtube.com/watch?v=FyL_jIZodiM
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Yeah ive been going fairly light and first sign of anything shitty with my wrists ill change it up. THe only problem with the wrists was the thrusters but other then that everything else is good
Today "shoulders"
Standing DB press- max reps
70lbs
80lbs
side raises- 25x3x15
these fucking kids are doing the dumbest shit and they took the 30s-45s so i stuck with the 25s
bent over rear delt work- same deal
First circuit idk her name lol
5 pull ups
10 push ups
15 squats
as many rounds as possible in 5 minutes
horizontal shoulder press- 2 sets of 15
kneeling 1 handed barbell press- worked up to 55 on 1 side of the bar for 10 reps
last circuit
push press-95lbs
high pulls- 65
snatch-65
21-15-9
instead of taking a break between the sets I just did them until all the reps were done
I was huffin and puffin pretty good
Weight after workout and food in me- 268
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Yesterday was legs
not feeling the best because I was warn out frm the previous workouts.
next week my leg days are going to be mondays and chest on thursdays cuz i dont give a tits about chest anymore
legs:
warmed up to 365x1- not too bad
threw the box under me
405x5
455x1
heavy cleans
circuitx5 reps for 5 minutes(all dumbbells)
thursters
burpees
cleans
snatch
last time i got the rounds wrong, i did 2 rounds and started the first exercise on my third set when 5 minutes hit
this time I did 3 full rounds and didnt feel as tired
did the big circuit i did last time at 21-15-9
but yeah changes so far is almost down 8lbs or so, the running got me down about 10lbs but i stalled fairly quickly
3 days rest and back at it next week
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this morning I did the circuit that ill explain during my actual workout
OH Squats- 135x3
145x1
155x1
165x1
170x1
basically the 145 and up were all PRs
squats- worked up to 315x3x1, kept it light since i squatted 4 days ago
Circuit- all 10 reps
snatch-75lbs
knee ups on the dip part of the tower
sumo high pulls- 95lbs
1legged alternating push ups
OH squats-75lbs
first round was 2 minutes, 1 minute break
second round was 3 minutes, 1 minute break
last round did it all
Second circuit i did the usual onebut used a higher DB and i was just dead from thestart so i did 2 rounds
that was the end of it and i was dripping sweat all over the place
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back
1 armed barbell row- started with a 25x10 and went to 100x10
first circuit
Thruster-95lbs
Pullups-
21-15-9
3 sets of pulldowns and rows on machines
Last circuit
same thing i did yesterday the 3 timed rounds
First round i did it in 1:55
So next week i will up the reps by 5 reps
weight- 268
I discovered degirno? pizza over the weekend and yeah im surprised i am at 268
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Shoulders
Standing DB OH strict press- 65x10-75x5-90x2
side raises- 25x10-35x2x10
bent over rear delt raise- 25x3x10
Shrugs-315x10-405x10-500x10
cleans-135x2-165x2-185x1-205x1-225x1
Circuit- all done with 95lbs
Reps- 21-15-9
Push press
high pulls
power curls
weight- idki didnt check but im guessing pretty low, i feel lighter than 268
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"chest"
warm up- medicine ball wall throwsx2x20
5 rounds non stop
400m run
bench pressx225
pull ups
-my time last week was 4 rounds at 17:30 i think
-today- 5 rounds- 16:30
-reps were around 10
machine work
Cleans-135
dips
- 21-15-9reps
pool room stuff- push ups nothing exciting
medicine ball throws(uk squat then throw it up at the wall, repeat) 50 reps for 3 sets, maybe a minute and a half break inbetween
weight- 267 for this week, so im down a pound from last week but i still have friday to go
at the current rate I want to lose about 2lbs a week, figured itd be slow enough not to fuck me over and i wont stall so quickly
Ill be at a good weight by june if i can kick my ass into gear and lose 4lbs a week
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keep up the good work, man, seems like you're making good progress and considering how big you are you're in pretty damn good shape. be careful about some of those crossfit workouts, though. sumo dl high pulls are a terrific way to fuck up your shoulders.
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yeah i dont go balls out on those, somewhat slow and controlled, plus ive been doing a lot of mobility work before the workouts and a good warm up, so far no problems. And for my size I think I am in pretty good shape, Ive been out performing everyone i workout with and i outweigh them by 15-90lbs
todays weight-(after burger king)....well they have the mix and match for 5 dollars, couldnt resist.
266lbs
this morning I worked on cleans, I watched a video of i think they call him coach burgener or something, anyway he made it clear that im doing basically retarded high pulls, worked on form for a bit and decided to go heavy.
worked up to 230-new PR, pretty good considering that I am sore all over and i didnt have anything to eat before the workout, so ill see how good i am next week, hopefully 240 or so.
went again tonight even though ive been doing 3 rest days and did this
10 mins on the minute
12 pull ups
8 push ups
4 front squats-135lbs
being 16lbs heavier than when I was at my old gym, I am starting to look like when i was in the 250s already
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I am currently at work and super bored so ill put in the changes that I've made to this weeks workouts
Monday- Legs
I know my box front squat(a lil above parallel) is or was 365 but not my free squat so I will just use 225 this first week to experiment with.
Front squat- 2 rounds, the number of reps is the number of breaths (rest period) i take between each rep, after each round ill take a minute break
1 rep, break, 2 reps, break, 3 reps, break, 4 reps, break, 5 reps, 1 minute break then another round
then the DB circuit
lunges
then the ladder
Last time i did these, i finished the ladder in 1:50 seconds so im going to increase the reps to 15
Snatch- 75lbs
High pulls-95lbs
push ups
OH squats-75lbs
if this doesnt get the blood flowing enough even though it should, next week ill throw in pull ups
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Tuesday
Deadlift week for "back"
this is gonna suck
on the minute every minute for 5 minutes
deadlift- 275x5
Heavy DB row(2 handed)- im guessing 70s or 80sx5
then fran, grace and machine work
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Wednesday for shoulders remains the same but i am throwing in the wall medicine ball throws since my shoulders burnt the most on these(and my hammys)
Ill start it off with heavy push press followed by a few sets of db presses
then db work, and the other shit ill fill in after i do the workout
warm up will be
for time
20 dips
100 push press@75lbs
25 med ball wall throws
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Thursday
Thursday looks the same,
for the first circuit my speeds on the treadmill were(before i forget so i can look it up to go faster than last time)
round 1- 7mph
round 2- 7mph
round 3-4 7.5mph
round 5- 8mph
so what I am looking for this time is
round 1-2-7.5mph
round 3-4-8mph
round 5- 8.5 or 9mph
hoping this might get me into the 15 minute mark
other then that its business as usual and I hope to get down to 262 this week if possible, but ill be happy with 263-4
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Shitty day
morning- Cindy i think
did 18 or 20 rounds in the 20 minutes
pizza hut...uggggh not gonna eat anything for the rest of the day
workout
CLeans- worked up to 225 easy but 235 still missing by a few inches
front squat-(olympic grip)
135x10
225x1x2x3x4x5
250x1
275x1
300x1
Ladder with the added 5 reps to each thing.
first 2 min round- got to 3 reps on the cleans(Not OH squats)
3 min round - finished it in 2:50
last round-rough
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tomorrow mornings WODS
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
so far from all the oly lifts and high pulls, even at the low intensity high volume my trapz are diesel right now
and maybe ill figure out another wod to do
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morning i did the wod i mentioned in the previous post
and the wod i do on leg days, the thrusters, burpees, snatch, cleans for 5 mins
today "shoulders"
push press
135x5
165x5
185x1
225x3
255x1
275x1
If i had a gym that had bumper plates and i could slam the weights then i would have gone for 300
standing DB press- 70sx3x10
first wod
AMRAP 5 mins
4 pull ups
8 push ups
12 squats
kneeling shoulder press(bb)- worked up to 60lbsx10
last wod
21-15-9
push pressx75lbs
upright rowx75lbs
snatchx75lbs
side raises-25x2x15
Last round
shoulder press- 75lbs
100 reps for time
time- 1:19 seconds
trained my client at 630 and we finished off with 25 burpees
tomorrow morning since I am terrible at burpees, i am going to do 100 burpees for time..ughh
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Back day
deadlift-275
2 handed db rows-70s
5 reps each on the minute every minute for 5 minutes
-my lower back and upper ass was fucked on my right side, i think my hips are just way off and i need to start stretching a lot more
lat pulldown(supinated grip) to work more biceps- 130x3x10
thrusters-75lbs
pull ups
21-15-9
heavy snatches...well heavy isnt the right word
I only worked up to 175 and it was a half snatch half push press and when summer hits or it gets a bit warmer out ill be able to do more shit outside
that was about it, Im going to buy a shitty golds gym belt just to wear throughout the workout since theres a lot of hip n lower back involvement and do the p90x yoga dvd
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tomorrow morning I am going to do WOD 12.5
BUT im going to do the womens one haha, ive done enough thrusters and squats this week so ill lower the weight
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc
im shooting for round 15
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Morning-
did the wod 12.5 and made it to round 18
it wasnt that it was super hard, just my back and shoulders were already worn out from previous workouts so i felt the burn pretty quick
did some walking twists with a 45 and went to the hardware store to pick up a 4ft pvc pipe. My old foam roller is soft and doesnt do anything really anymore so i just tried the pvc out and having it on my upper ass/lower back for about 30 seconds got rid of the pain.
gonna go buy some epsom salt, a actually timer so idont have to keep checking my phone for how much time i have left in the circuits, and someother shizz
todays workout is "chest"
idk same as what i posted earlier i guess
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First circuit
400m run
bench-225
pullups
for 5 rounds my old time was 16:30
New time- 14:20
I want to work up to 10mph for all 5 rounds
the cardio was fairly easy, i started to get tired by round 3 but the first 2 i was really fine, 4 and 5 is when it started to hit me
Cleans-135
dips
21-15-9
massive push up circuit, about 7 or 8 rounds of it, probably a total of 240 push ups
i did a lil machine work and that was it
tomorrow ill just be doing single muscle groups in the afternoon and some WOD in the morning, not sure which one maybe the burpees one that i skipped
weight- 267.2
would have been 265 if i didnt cheat really bad on my diet this week
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Saturday morning i lifted my arms to stretch, my rhomboid major knotted up on me so i had to deal with that and not my left side is fucked but i still worked out this morning
Warm up- cleans
95x10
135x10
sets
165- first 5 minutes 3 reps on the minute
last 5 minutes- 3 reps every 30 seconds
total- 45 reps
pool room(about 85-90 degrees)
AMRAP 10 minutes
5 med ball throws
5 burpees
not sure how many rounds i got maybe 10 or so but I am awful and I mean AWFUL and burpees
later today at 4 is legs
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O wow I didnt update all week...ill just do a recap
monday- legs- worked up to 275 front squats
did some front rack bb lunges- worked up to i think 165
other then that same shit
tuesday- shoulders- worked up to 255 for push press
finished off with 100 reps of 80lbs which was still fairly easy
wednesday- back day, had to leave during lunch at work to do this, and this was an awful workout i was way too sore and tired so nothing worth mentioning
thursday- chest
First circuit with the 400m run, bench 225 and pull ups I got around 14:08 but I think i started later than I really did so anywhere between high 13s and 14:08
Tomorrow morning
cleans- 185x3 on the minute for 5 minutes then 205x1 every minute for 5 minutes
then Burpees which ive been skipping out on for idk 100 reps
and what else idk if i do more then ill post it
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Idk why i put what im gonna do the next day, I never do it
this morning
climbed the ladder
1-1-2-2-3-3 etc etc all the way to 10
Cleans- 165lbs
Bench- 205lbs
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Yesterdays leg session
OH squats- 135x5
front squats- 135x5
185x1
225x1
275x1
300x1- at this point threw the calf raise machine under me to get a sense of height so it was a touch and no
315x1
335x1
cleans- 135x3
185x1
205x1
225x1
240x1- new PR
circuit for 5 minutes 5 reps each
DB clean and press
db snatch
db high pulls
lunges- 135x2x5
single leg press on machine- idk worked up to 205 i think for 10
10 rounds
med ball throwsx5
burpeesx5
TOday Shoulders
im gonna try for
shoulder press-
5 reps light weight- Im thinking 110lbs (40% max)
5 reps medium weight- 165lbs (60% max)
5 reps heavy weight- 215
this was pretty good
seated clean and press
side delt raise
rear delt raise
21-15-9
this one was rough
5 rounds
75 reps total
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc
made it to 14 reps on round 21 of thrusters
shoulder press 3 sets of light weight
weighted crunches- 100lb dbs 3x10
then db work and might finish off with a ladder or something i forgot what i have to do
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Back day
pendley rows- off pins about mid shin level
135x5
165x5
185x5
205x5
225x5
circuit 1- team circuit so as many rounds as we could in 10 minutes(it ran to 13 minutes cuz he took so long), 5 reps each, barbell stuff was 135lbs
sumo high pulls
db swings-60lbs
power curls
we each did 4 rounds, i think, my rounds were about a minute and his rounds were well over twice as long as mine, he was going amazingly slow and taking breaks when he just wanted to run down time. Also bitching and moaning, oh i cant get into it today blah blah blah it was pissing me off but i just let it slide
If i did it by myself i could have gotten probably 8 rounds or more done
lat pulldown- 175lbs
row(had the seat low to try and get a good squeeze in the middle
back extensions(50lb db)
clean- 135
pull ups
3 rounds about 10 reps each
ladder- 1-1-2-2-3-3- etc to 8, was going to do 10
clean-135
pull ups
if we did 10 then we would have ran out of time, he legit fucking took a 30 second break before he did the first round, it was 1 FUCKING CLEAN! and he kept doing that throughout, last time i did this with bench i was pouring with sweat and i was using heavier weight, i felt fresh throughout
then some ab work
with tomorrows workout im just going to throw my headphones on so i cant hear him so hopefully he doesnt try to talk and waste time
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Last weeks "chest" day
400m run-bench 225, pull ups circuit for 5 rounds for time
Time: 12:50
pretty badass since I was trying to get into the 13s
then the regular shit, cleans and dips 21-15-9
nothing else different happened
today is legs
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warm ups
OH squat
95x5
135x3
155x1
175x1(pr)
185x1(pr)
Once I get outside working out this will go up a lot more
Snatch
135x3
155x1
165x1
170x1- pr even though i did it last week but last week was a half snatch/ push press, this one was a lot easier
Thrusters working up heavy then into front squats
Thruster
95x1
135x1
165x1
185x1
205x1
225x1
front squat
255x1
275x1
315x1(pr)
370x1(off box PR)
Heavy cleans
-I started doing a clean with a jerk catch to it, more dangerous it seems but I get to dip lower into it
135x1
185x1
205x1
225x1
240x1(new pr)
245x1(new pr)
db lunges- worked up to 85x3x5
front squats(db)- 100x3x10
circuit
AMrap- 15 minutes
95lbsx5 reps each
thrusters
upright rows
power curls
had 2 other people so we switched after each set
heavy crunches (dumbbells)
100x3x10
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2 kids in the gym today lined up next to eachother in front of the mirror and looked at their stomachs, one was just skinny and the other super fat. It will make me appreciate having my own gym if i get into corrections because I will decide who joins and who doesnt. idk what hashtag means but hashtag i have public fucking gyms
also noticeable gains, weight lol around 270 but
trapz- a lot bigger
and even though im not as lean as I was I can still tell that my back is waaaay bigger than the last time i posted a picture on here
my arms are staying the same with bassically zero direct arm work
legs are a lot bigger, i even ripped my pants that i wear for work(the thighs were super tight, it looked like i had those 70s bellbottoms or whatever the hell they are called on)
sadly my chest is staying the same
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yesterday- shoulders
push press- worked up to 255x1
db circuit- 21-15-9 with 35lbs
clean and press
side raise
upright rows
machine work
95lbs push press for 100 reps, stopped at 50, then 70 then finished it off
heavy ab work
today is back but not sure if ill get to it since I am extremely sore, I took the weekend off for my CO test so i can do it saturday probably
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I made the mistake of taking hydroxy cut and super pump before the workout...incredible energy but i felt like balls
"chest" day
Warm up
Cleans- On the minute every minute for 10 minutes
185x5 reps
50 reps total
this was a lot easier to do than when I maxed out last time, if i maxed out today i probably would have been in the 250 range
Bench-first 5 minutes i used 225, last 5 i used 185, 5 reps each set
farmers walk-80lbs dumbbells
AMRAP in 10 minutes
This was a lot harder than the running circuit i usually do
I had a puking feeling when I was done
3 rounds of push ups at different heights, failure at every station
machine work, a couple sets of 50 reps for chest press and flyes
and that was it
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Back day
warm up
OH squats
worked up to 195- new pr
first circuit
reps- 2-4-6 AMRAP 5 minutes
deadlift- 225
db swing- 80lbs
bent over db rows- 55s
Lat puldown/walking plate twists
row machine/walking plate twists
3 sets each
heavy ab work
curls
nuff done
sunday is my CO test, gonna relax and study for that so i can build my own gym
and I heard that this mother fucker in the white house is trying to do a rain tax, so anything thats in your yard that is blocking the rain from hitting the ground gets taxed, da fuck is up with that?!
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It's warm out so I figured id try a dunk session.
starting off- 8.5 feet felt shitty but then i got into the groove
9ft- last monday I couldnt even dunk this with 2 hands and barely with 1
- today I easily dunked it off 2 without trying hard and dunked 9.5ft
10ft at the gym i was only barely touching the rim off a full run up and today i snapped er pretty good
ik the program im on isnt magical but just my body used to jumping again, but i dont think tis too bad for a 5'10 270lber
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Today- Legs
Front squat-
135x5
185x1
225x1
275x1
300x1
325x1-new raw(without a box) pr
Cleans
135x5
185x1
225x1-super easy
240x1-super easy
250x1-new PR- not to bad, maybe could have gotten 255 but didnt want to fail for nothing on it
Front rack position lunges- worked up to singles with 175lbs
Front squat(db)/med ball wall throw circuit on the minute every minute for 10 minutes(but did 11 sets) and 5 reps each
db-100lbs
med ball- i think its 12lbs...heaviest we have at the gym, but tomorrow I am going to make a med ball using an old basketball, duct tape, and sand
1 legged leg press- 160sx3x10
1 legged leg curl- 75x3x10
calf raises- idk worked up to 4 plates for a set of an easy 10
crunches on decline with a 45
thats aboot it.
I believe I am going to keep adding db swings on wednesdays(back) and cleans on the min every min on thursdays
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w/r/t rain tax: not white house, not sure where you heard that. just maryland, where governor o'malley signed a law last year, passed by the maryland legislature, authorizing a tax on impervious surfaces (ones that don't absorb any water when it rains) for 10 counties and baltimore. basically a small fee levied to help pay for upgrading stormwater management systems. it's up to individual counties how to implement it.
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ooo, someone told me they want to start it in new york but maybe they were misinformed.
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i mean some places already do impervious surface taxes. the town next to my hometown, for example, and my girlfriend's hometown. it's a pretty sensible thing to tax, really. for maryland, the bay and its tributaries aren't going to clean themselves up, that shit is expensive. hardtop and roofs and stuff are among the leading contributors to water pollution. solution: tax owners of things that harm the environment to help clean up the environment that we all help damage.
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Yeah i see your point on it, ill just be pissed if it happens where i live eventually when i build my house if i get into corrections since I plan on building a massive gym. Oh well shit will happen
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Shoulder day
Heavy thrusters
135x3
185x1
205x1
230x1- new pr
Heavy front raise- worked up to 95x5
DB Circut-21-15-9 rep scheme, 21s-25lbs....15s-35lbs......9-45lbs
Clean and press
side raise
front raise
Heavy db upright rows- worked up to a single on 100s
"power shrug" idk i put the pins to the height where the bar starts when i do hang cleans then powered the shit out of it into a shrug
worked up to 500x2
machine work-shoulder press
100 rep shoulder press test- 135lbs
stopped at 30, then 50, 70, 90, then finished with 100
Heavy abs
walking db russian twists i guess u can call it- worked up to 75lbs
heavy crunches- 100lbs dbs 3x10
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Deadlift-225lbs 2 reps
bent over row-135lbs 6 reps
did this circuit for 10 sets
chest supported db rows- 70x3x10
Lat pulldown and machine row- 3 sets of 10 idk not too heavy
db swings- 60-70-80-90-100 all 4 reps a piece
heavy crunches- 100x2x10-1x30 final set
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Bench- worked up to 350 for a single, it wasnt hard but I didnt want to risk going heavier for nothing
Bench-185
farmers walk-80lbs dbs
AMRAP in 10 minutes
Push up on floor-x10
Push up about 8 inches up on the side of the squat rackx10
med ball throwsx10
5 rounds of this then 5 rounds on the other side of the squat rack where the bar was raised higher
machine work
then some tricep work
waited about an hour for my buddy to get there to do another quick workout
push pressx5
bench 135x5
10 rounds of that without rest
idk im out of it and i cant think but it went something like that
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Legs
OH squat- worked up to idk 8 reps or so of 135lbs just getting warmed up
Front squat- 185x2
225x1
275x1
335x1-new pr
Back squat
315x1
365x1
385x1
THis was done without a belt or knee wraps or any support and I managed to get below parallel on it
CLeans
135x2
185x1
230x1
245x1
255x1-new pr
on 260 i missed by maybe a few inches
Med ball throwx10
pull upsxidk sets of 2
10 rounds of this without rest
single leg press
heavy ab work
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Shoulder day ooo joy
Heavy thrusters
worked up to 240 for a new pr
THis felt heavy but my legs are fried so i didnt get a whole lot of help from the squat
For time- 15 minutes
idk ill call it a front and back thruster complex
so a front thruster into back squat then into a push press etc counts as 1
thruster complex-30 reps(60 total thrusters)- 135lbs
crossfit push ups-30 reps
pull ups-10 reps
-the crossfit push ups idk what they call then but you go all the way down then pick your hands up off the ground and then push up
db-25lbs
clean and press
side raise
front raise-plate
21-15-9
then i did 21-15-9 for seconds of overhead hold, side hold and front holds with 10lbers
ab work
resting now then gotta train my client at 630 and ill get into jump roping and burpees with him
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My hunting course is at 530 so I did a morning workout which always sucks
My lower back wasnt feeling the best, I have to start stretching a lot more and hopefully that solves it
3 rounds- 2-4-6
deadlift-225
barbell row-135
1arm db row-100
lat pulldown-3x10- powered through that shit
db swings- worked up to 80s
jump rope- tried to practice double unders but idk i did probably 500 singles
tomorrow will be a light day
friday chest day
next week things will change, ill lower the amount of leg exercises but up the reps of singles on front and back squat and throw in more circuits with jump rope at the end
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First workout of the day
Cleans
210lbs 3 reps on the minute every minute for 7 minutes then switched to doubles for the last 3
played around with my kettlebell
incline db press-50s 3x20
jump rope- idk how many i did really. started off just jumping without counting for awhile then decided to try and hit 100 without stopping and that lasted about 4 or 5 times
then i did the idk crossfit push ups for a set of 50
also did some heavy tricep work
thinking about going back right now or fairly soon to do another one
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second workout
jump rope-1100 count in 14 minutes...went 349 consecutively
other then that just random shit, some ab work
-
front squat-didnt feel strong on these today
worked up to 315 but it was a full front squat, normally ill go maybe a lil below parallel or parallel
back squat- worked up to 390- felt decent
cleans- went for heavy singles for 10 reps but did singles switching out with my workout partner
used 225
pool room- about 90 degrees and it was so bad that it was hard to breathe and i had to leave after each exercise to catch my breath..buuut here it is
all of them 50 reps
Burpees
med ball throws
sit ups
the hands off the floor push ups
I was going to do more after this but if I did i would have passed out or puked ooor both
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"Shoulder" day :wowthatwasnutswtf: :strong:
Heavy thrusters- worked up to 250
db circuit- clean and press, side raise, high pulls- 30lbs, last set was with 50s for 21-15-9
KB front raise- used 40lbs for 21-15-9
5 rounds
jump ropex50
decline push upsx10
med ball throws-x10
last set i went to 100 on the jump ropes
ab work
decline sit ups/lying down plate crunches (25 on forehead)
then drop set on shoulder press
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Todays workout's gonna be a doozy
Deadlift-225lbs
reps-10,9,8,7.....1
power clean-165lbs
reps-10,9,8,7.....1
Bench Press-185lbs
Reps-10,9,8,7.....1
This wasnt too bad, the deadlifts were the hardest
2 rounds
KB Swings- 50 reps
Lat pulldown/row machine- AMR until kb swings are done
-this was rough, biceps were just shot
Circuit
Air squats-100
burpees-10
push ups-50
jump rope- 100
Basically I got to the gym and my workout partners said we gotta be done by 630( 3 people working out for a hour and a half doing all this shit? idts) so time restraints piss me off and he copped out early and i finished up.
The pool room is getting a bit easier to workout in and the burpees are a bit better
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1 mile run-10 minutes
bench-135x150 reps
3 rounds of squat rack push up circuits
db chest press rack surf- 50,40,30,20- weight=Reps
med ball burpee chest throw-25 reps
1 mile run
ab work
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Leg day..hardly
My energy levels werent the best, I think i need to deload a bit next week
front squat- worked up to 315 but barely idk just felt super shitty
back squat- 315x2x5
front squat- 225x5
jump ropex50
med ball throwsx10
5 rounds
heavy ab work
next week I think I am going to do
1 mile run
major lift
1 hard ass WOD
ab
1 mile run
keep it short and quick
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Im bored so ill plan out next week
1.5 mile run
Front squats- start low and slowly working my way up until I dont hit full squat depth anymore
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes
of course this will be modified with fat man pull ups and a lighter thruster
I am going to try and find a deck of cards and the exercises will be hmmmm
xfit push ups
squats
burpees
sit ups
med ball throw- with my new 1 I made. My dad hit my basketball with the lawn mower so i filled it with sand, used shoe goo and duct tape. I think its about 20-25lbs but ill weigh it at the gym
1.5 mile run
Tuesday
Push press-heavy idk yet
one mile
100 pull-ups
200 pushups
300 shoulder stuff(100 reps side raise, 100 clean and press, 100 front raise)
1 mile
ab work
ill figure out the rest later
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Today shoulders
Shoulder press pull ups double unders
15 15 30
12 12 30
9 9 30
6 6 30
3 3 30
press will be with 135
front raise with 25lberx100
side raises with 20x100
press with 20sx100
upright row- 35(KB)x100
good nuff
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Today
Mile Run
Deadlift- 315x3x3
5 rounds
bent over rowx135x5
pull up
power curl-135x3
KB Swingx10
jump ropex300
then the circuit from the LHMR program
mile run
first mile was 8.19 second one was a lot slower, i need compression shorts again haha
other then that, i was sweating enough to make the people at the store after the gym stand a lil further away from me than normal in line
-
DB chest press-70sx70
60x60
Snatch- worked up to 180, new pr, but this was a hang snatch and off the ground for 135 felt a lot easier
Cleans- off the ground- worked up to a couple sets of 205 n it feels shittier than hang cleans,
db snatch- worked up to 100s for a few reps n sets
curls- worked up to 155 for a set of 5
some extensions and ab work
super hot girl in the gym and even though I pussed out, I did it in a way that i think makes her more interested at me cuz she gave me "the look" as she walked out of the gym, but when you have a girl whos actually fit and not just skinny with a jiggly butt, shes a keeper
true story
-
10am
1 mile run, some trap work
later....
3 rounds
bench 225x2
deadlift shrugs-275x3
kb swing-55x10
medball throwx10
some more trap work
back machine work
etc etc
-
heavy pin cleans
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes
of course this will be modified with fat man pull ups and a lighter thruster
I am going to try and find a deck of cards and the exercises will be hmmmm
xfit push ups
squats
burpees
sit ups
med ball throw- with my new 1 I made. My dad hit my basketball with the lawn mower so i filled it with sand, used shoe goo and duct tape. I think its about 20-25lbs but ill weigh it at the gym
ab work
plank plate stacking
walking db twists
crunches with plate on forehead
oblique work
that wod I will keep on here but Im switching it to the shoulder or chest day
this wod is what ill be doing today!!
50 back squats-135
40 pullups
30 shoulder press-135
50 front squats-85
40 pull ups
30 oH press-85
50 OH squats-65
40 pullups
30OH press-65
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THe heavy pin cleans I worked up to 225, bar was set just above my knee
the circuit I did was rough as tits, my legs are still fucked from monday
ended up doing a lot of ab work and a 30 min walk
Yesterday
Strict OH press- up to 200lbs
Was going to do a easy 225 push press but I hit myself on the way up underneath my chin sooo i said fuck that im done
did 100 reps of front raise, side raises, and db clean and press
Got a deck of cards and whatever card I drew i had to do that number of push ups-squats-burpees
-
Todays workout will start off with
3 rounds
150 wall ball throws- 24.6lb med ball
90 double unders- so 180 singles, i suck titties at double unders
30 xfit pushups
Bench-155 for 100 reps
db press-40 for 100 reps
incline push ups- 100 reps
ab work
mile run or walk until my client gets there, even though I have a feeling this workout will take me a long ass time
-
90 double unders = way more than 180 single unders :P
-
Yeah i started practicing them on fridays
I used a 12lb ball instead of mine, if i used mine then I woulda died
I liked this workout, it got me sweating bad but didnt have me on the floor, like a continuous increased heart rate but it didnt go way to high
this will be a workout I do once a week for sure
-
Just wasnt into it today, worked on getting full depth, my upperback isnt as flexible as i used to be so I have to work on that again since once I hi the bottom, id hunch over
With the shitty day
worked up to a Front squat of 275, ATG which was amazingly shitty but what can you do, i took a week of heavy lifting off last week
BAck squat just used the 275 and did 3 easy atg
Cleans- did 3 sets or 225
1 set of 5
1 set of 3
1 set of 1
Thruster-80lbsx15
FM Pull ups-x15
did 5 rounds
some ab work
Im taking the hoop off my old basketball set up and While I am home, on the Hour I will do 25 mdball throws
so assuming i wake up at 7 thats about 10 rounds
hmmm how about medball throws/xfit push ups
that sounds good
-
storming out so didnt do the medball throws
Ladder
1-2-3-4-5....10
Push press-155
Snatch-1-5=135lbs
6-10=95lbs
21-15-9, 20lbs dbs
Side raise
front raise
push press
honestly this killed me, my shirt was soaked
going back to train my client and do some ab work
-
Deadlift- 185x100
this gave me a migraine
Bench-135x100
this made the migraine worse
went home and came back to train with my client
we did
a ladder- 1.2.3.4.5......10
Bench 135
push ups
medball throws
bent over db rows-50s
1 person did a round while the other did KB swings with 45lbs until the other person finished their round. This seemed easier in my head
and to finish it off we just ran through the machines, 30 reps on everything no breaks
weight-269
-
Front squats
worked up to 280
but this was a 280 where I felt like I couldnt get any lower
then threw 315 on and did the same for back squats
335 full squat for back squat
Cleans- 225 for a few reps
3 Rounds
150 medball throw
180 jump rope count
30 push ups
this was just awful again, last time i did it my cardio was the problem, this time it was my shoulders and legs
then some ab work
weight-269 w/ shoes so last time i weighed in im about 2lbs lighter
-
Today i did
2-4-6-8
snatch-135
upright row-95
push ups
bent over row-135
4 rounds
3 rounds
side db raise-25lbs- roughly 30 reps each and 30 reps of KB swings with 55lbs
some ab work
weight-266
-
Ever since my Last post j been taking it easy working on ass to grass
Working with 255 for front squats for 3x3 .n I hit a oh prize PR at 210# today is back n trapz
-
deadlift shrugs- worked up to 365
cleans-155x5x OTMEM for 10 Minutes
circuit
Lat pulldown until other person finished 30 push ups
lat pulldown........30 squats
lat pulldown........30 bent over rows (dbs)
lat pulldown........30 db upright rows
lat pulldown........30 KB swings
-
Today IM thinking that my legs feel fine so I'll do squats j doing singles hamstring work ummm trap work lower back and just d
O a circuit for other muscles I hate doing this on my phone
-
Morning WOD
Front squats ATG- work up to 90% then use a high box
3 rounds, each exercise 1 min with 30 second break
push ups
squats
medball throws
jumping jacks-10 reps OTMEM
Burpees- complete 50 but only after the jump ropes so do it in the least amount of minutes as possible
for the front squats I went to 285 atg and idt I could have gotten any lower, but my posture is fucked up so its making the front squats a lot harder.
On the high box I worked up to 350- easy but didnt want to push it more.
-
Night WOD
Clean and press- worked up to 225 then back down to 185 then 135 but did snatches for that
Thrusters-30lb db 1 min on 1 min off- 3 rounds
Jump rope 20 reps
medball throws- total 100 reps
jump rope on the minute every minute and just get as many med ball throws in before the end of each minute
ab work
-
If I can get my chika workout partner to show up this morning if shes still not sleeping then Ill do.........hmmmm
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
50-40-30-20 and 10 rep rounds of:
jump rope
medball throws
5 rounds
quarter mile run
bench
pull ups
-
We didn't do the medball throws but I did them tonight
Shrugs- db warm up
100sx2x10
Barbell
135x10
225x10
315x10
405x10
500x10
550x10
Curls
up to 135x10
skull crushers- 75x3x10
push downs
50-40-30-20-10
medball throw
jump rope
TOday i got my supplements in and I took
IForce conquer- pre
Iforce compete-intra
I dont know if it was the supplements or just I do a lot of medball throws and Im used to em but I did all sets unbroken
But it feels good doing 2x a day when I can
-
straps on the shrugs?
-
yeah I throw the straps on starting at 405, i can probably hold it without them but doing shrugs itll fall right out.
Today
afternoon
Front squats
1x3x230
1x3x260
290x1
High Box Front Squats
315x1
365x1(have videos on my phone and Ill see if i can upload them
Cleans-185x3 On the minute every minute for 10 minutes
200 air squats
20 jump ropes
20 jump ropes on the minute and do as many squats as possible in each minute until I hit 200
Tonight
Bench- worked up to 315 for an easy single
curls
db incline chest press/ 2 hand db extensions- 60 for the press, 30 for the extensions, about 30 reps each for 3 sets
machine extensions
then my chika workout partner came in 10 mins later
50-40-30-20-10
medball throws
jump rope until medball throws are finished
same deal but used
air squats
push ups
chest press machine and flys- 100 reps on each
done day
and this doesnt sound like much for shrugs since on the power bench when i worked out in auburn i was doing over 900 on it, granted its easier on a barbell but its probably 650 or more on a barbell
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Yesterday
morning
3 mile bike ride
50 thrusters-45lbs
30 pullups- other person did upright rows-65lbs until the pullups were finished
60 KB swings- pushups until other person was finished
light ab work
Afternoon
OH Strict Press- worked up to 220lbs- this was my absolute max, 5 more lbs would have made it come crashing down but its another 5lb PR
Seated side and front raises
Arnold press
finishers- ive talked about these before years ago, seated, bring the dbs from your side and click them together at belly button, chest, then head heights.
my body is just fucked already so this morning im going to do ab work and arms
-
last week was all screwed up and i only remember what i did on saturday
but at some point i did 185x3 for cleans on the minute every minute for 10 minutes
but saturday I did
1. alternating minute rounds for 10 minutes of medball throws and jump rope
each round I got around 35-40 medball throws and 100-120 reps maybe of jump rope
2. 3-6-9-12-15-18
thrusters-65lbs
fat man pull ups
Ive been slacking on this kind of stuff so I only made it to round 18 of thrusters, very disappointed so gotta get my ass into gear
finished off with some ab work
tomorrow is legs
-
Monday- legs
Front squat- raw- 275
front squat- box- 385-new pr
idk what i did after that but after what I forgot I did
3-6-9-12-15-18-21
Thrusters-65lbs
fatman pull ups
i made it to 10 reps in the round of 21
shoulder day i did heavy pressing, some heavy front and side and rear delt work, then finished off with a 200 rep set OH press with 65lbs
today was back
low rack pulls- 405(havent done deadlifts or anything seriously in a long ass time)
snatch grip deadlift- 315
row machine
jump rope- 500 reps, every fuck up i did 5 push ups
-
Ill only have mon, tues, wed, friday to workout this week
Morning I might get to the gym before work, If I do then
1 mile run
then some wod
later
Front squat- maybe 5x3
225
230
235
240
245
These were all as far as i could go down, the 240 and 245 i did 3 singles to save my wrists, used a closer grip n it worked out a lot better. I also have to fix my posture before the next squat workout, I think thats whats making me lift a lot less than I was
Cleans- 185x2x10 minutes OTMEM
The cleans went good, i did 2 reps instead of 3 but I didnt use straps and I went off the floor, which I never do. Some of the reps went up a hell of a lot easier than I thought they would have.
Last WOD
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Air squats-100 reps
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
for the KB swings I used 45lbs, did 45 reps, break then 30 reps.
air squats, did 5 sets of 20 with 2 leg shakes inbetween
med ball throws broke it up into 2 sets
the run was shitty, my legs were fried, hardest half mile ive ever done
the fatman pull ups, idk i dont think im going to do them anymore, i cheat on them anyway most of the time cuz i find them pointless and just want to get them over with.
-
Tuesday
Shoulders
strict press-heavy, 1-1-1-1-1
185,190,195,200,205
push press-heavy, 3-3-3-3-3
205,210,215,220,225
Hang Pussy- 5-5-5-5-5
worked with 135
just did that
-
Hang Pussy
lol.
-
lol I was wondering if anyone was going to catch that.
Today
Bench- worked up to 315 for an easy single
drop to 135x62
3 rounds of push ups on different heights
med ball throw- 50-40-30-20-10
night time
Heavy lat pulldown, 3-4 sets of 10
speed pulls- same grip as i do for cleans- 225
some quick arm work
tomorrow i may get fancy enough and find a gym to go to but idk I might just do something at home, and friday will be a leg day again or something
-
Didnt do anything either of those days, had to do an overnight shift n felt like ass on Friday. Gonna stick with 3x 3 for squats tomorrow. Throw in a mile run, more cardio shit n idk another strength movement
-
Yesterday I did
Cleans- 190lbs off the floor, no straps
- 10 minutes-2 reps- OTMEM
then a lot of basketball
today
Front squats- OTMEM 10 minutes- doubles
185
190
195
200
205
210
215
220
225
230
235
2 minute rest
Back squats- same thing
185- til minute 4
205
225
245
255
265
275
cable crunches and calf raises
I am taking phenelox by metabolic nutrition and 5 days in and i was at 271 and now im down to 266
-
This morning
Shoulder press- worked up to 245, it was easy but until i get bumper plates i probably wont go much higher than this just in case
21-15-9-3
db side raise, front raise, press and wall ball throws
25lbers used for dbs
ab work
a few hours ago
Bench/farmers walk 10 min wod
bench 5 reps then farmers walk, amrap
push up circuit, 3 rounds
100s on chest press machine and flys
I got my stability ball in the mail so Im going to buy about 150lbs of sand and put as much of it as i can in the ball to make a heavy ass medball to do cleans and i figured out how to get my videos on here from my phone so ill video tape it to see how it goes
-
new workout partner, hes super out of shape but he does the movements better than my last few
wallball throws
100
70
50
30
10
other person had to jump rope until the medball throws were done
did all of them unbroken
then just a quick round of snatches for a min then upright rows for a min
tomorrow is some back and oly lifts
-
did some arm and lat work
bought a shit ton of gorilla tape and duct tape for my 100lbs medball and first clean it split on 1 side since it landed on my bball court but hwen i did it in grass it was all good, im going to buy another ball a tad bit bigger to fit the 150lbs in it. The sand that i bought from inside of home depot was wet so i couldnt fill the ball using a funnel so i had to cut it open but next time ill go to lowes for dry sand
-
just had a protein shake today so knew i wasnt going to go heavy today
DId some cleans, went off the floor at 215lbs
squats- worked up to an easy 245 front squat
db front squats- 100sx3x10
then the 3-6-9-12-15-18 etc etc of
thrusters and bent over rows
i crapped out on 18 so idk if my cardio is getting shittier or just the day with work and not eating a lot beforehand
so tomorrow is shoulders
friday- i plan on going to the gym around 8am and doing a 1.5-2 hour wod of just medball throws, see how many i can get within that time period
maybe cut it down to an hour cuz ik in about 30-40 minutes ill get about 500, idk ill figure it out
-
today
Push press-135-10 reps OTMEM for 10 minutes
21-15-9 of side raise n front raise dbs
upright rows
then some cardio
tomorrow is back, might do some medball cleans in the morning before work then gym at 2
-
Chipper
deadlift-225, 5-4-3-2-1
kb swings-100-25lbs
lat pulldowns-50 reps
fat man pullups- 50 reps
bike 2 miles
incline push ups-50 reps
cleans-50 reps
planks-100 seconds
bike 2 miles
I think this took about 25 minutes to do so not too bad including doing all of the setting up crap
weight-264.8, lowest in idk how long...i think 1 week into my sd90 i was about 265, september? maybe something like that. Ive been working a lot more so ive only gotten liquide calories throughout the day, ive been making about 100-120 gram protein drinks and sometimes a sandwich for lunch, but before i weighed in i downed a powerade on the way to the gym and drank another during the workout so i think i could have gotten about 262-3, but fuck it 264 ill take it, im gonna go do some medball cleans with the heavy bitch!
-
Bench- 135- 100 reps, 10 push ups whenever i stopped
15 minute wod
10 medball throws-20lbs
5 burpees
this was just awful i felt like shit
id say i did 10-12 rounds
-
I havent been on here in awhile
I'm losing weight so my strength is going down as well, also I'm working about 60 hours a week again so thats not helping
basically all week was high rep shit, nothing new and today after work(1030pm to 6am) I went to the gym and tried to see how fast I could get 1000 wallball throws. It took me 50 minutes But i could have gotten it faster because I was shooting to go for 2 hours but after the first hour after my rest I was fried.
Next week going back to what I used to do when i first started this
-
Yesterday did chest, nothing special
Today
Thrusters- 5x1, started with 165,175,185,195,215
Strict Press- 5x3 135, 145,155,165,175
Side raise, front raise, overhead press-100 rep each
3-6-9-12-15-18-21 of
thrusters
bent over row
ab work
I had my buddy and his kid work out with me today so the last thing we did was
1 person on shoulder press doing a drop set while the other 2 did upright rows until the drop sets were done
-
Cleans155lbs
1-2-3-4-5.....10
FM Pullups
Pendley rows
heavy lat pulldown
then some arm shit
-
Friday had to work, Thursday was a random day, this week my gym is closed so I made a 150 # med ball and going to make more.
-
I picked up 2 more stability balls, one will be 50lbs of sand then fill the rest with water and the other will be 100lbs
today I wont be able to get both done since it takes forever but Ill probably do 2 cleans with the 150# and 25lbs med ball throw for 5, go for 7 minutes then some circuits of pullups
-
Finished later than I thought making the damn things but this is what i did
10 min wod
2 150# medball stone type lift
carry my 100# med ball down my yard which is a mix of sand and 10 gallons of water
when i got to my third medball i did 5 cleans with it(50#s) then carry the water filled one back and repeat
this 10 minutes killed me, i went out too fast and tomorrow ill have to pace myself a bit more
-
Morning 20 min AMRAP WOD
150# Medball FSquatx2
100# Medball Deadliftx2
50# Medball Cleansx2
At noon ill be watching the conjuring online but ill do something like 10 push ups every 5 minutes or something until the movie is done
-
Chipper
Medball cleans- 150#x25 reps
Meball carrys- 100#x 10 reps(down about 30 feet is 1 rep, back is 2 etc)
push ups-50 reps
kb swing- 50 reps
bear crawl- 4 reps
-
Yesterday
5 rounds, 1 min rest between rounds
20 push ups
20 squats holding 30lb kb
kb swings-20 reps
20 jumping jacks
burpees- 5
today- fat day, lately cuz of work I havent gotten a lot of sleep and i dont eat anything until 5:00(like yesterday) Just used today to have a high calorie day and rest up a lot
tomorrow Ill be going back to the gym I used to go to which i 100% miss so I'll make the 10 dollar day pass worth it
-
today
went to the gym...for free, the people that work there never stand by the front desk so I was happy
Getting into the cleans, I noticed that i was tight as hell in my hips and everywhere else. It was probably from all of the medball work I did so my clean form was shittier than normal but took it a bit easy
cleans- worked up to 200
front squat- couple of singles at 225
hack squats- 2 plates on each side for 3x5 slow down and fast on the way up
calf raise
Power bench- 3x10x265
shrugs- worked up to 610lbsx10
seated tricep dips- 265x3x10
low lat rows
ab work
later today I will do more machine work and some kind of bw circuit
-
Mon morning
Jackie
Run .63 on the treadmill
45# thrusters x 50
Pullups x 30
Rest
Jump rope- for every 10 I do is 1 burpee. So if I do 30 singles n I hit my foot I do 3 burpees. And I'll do it for idk 15 or 20 mins
-
Afternoon
Cleans to warm up
Fsquat- 5 rounds of 135x5, 175x5, 200x5
Sumo high pulls
Front rack DB squats n lunges
Spider-Man pushup and medball throws
-
I've been watching a lot of barbell shrugged podcasts and they had louie on there talking about how to incorporate west side in a crossfit routine.
I may do the workouts i posted earlier or yesterday i cant remember, definitely the morning one but I might move the cleans to the morning. The afternoon workout, i may switch the Fsquat to a heavy doubles free then box. and idk I have it all written down, I guess ill go based on how I feel.
-
This morning
did jackie, took me forever because I tried to do the run too fast and it killed me
before that I did cleans off the floor.
135-155-175-195-215(i think this might be a new pr from the floor)
soon I'll be heading out to figure out what I wanna do
-
much as i disparage crossfit i love following this journal. somehow it is very entertaining. how much do you weigh now? competition plans anytime soon?
-
I wont be able to compete for a long time haha Id say by the time I'm 26 or so, im 24 now.
my weight id say around 258 or so still, ill lose a bit of weight, pause for awhile, lose weight quickly again then pause, its a bitch.
I have a feeling my squats and everything are going to shit because all of the knots appeared again in my back and hips are a wee bit off so my form isnt what it was when I started.
If anyone has tips since I'm just winging it, its somewhat hard to find the balance between strength and doing the metcons.
This morning I did
DE Push
Incline Bench press- worked up to a few sets of doubles with 225
Push press- 6x2x155
side db raises
front rack DB walk
2 rounds
1 min incline db press
seated shoulder press
few hours ago
Jerks, worked up to 235
did a few sets of snatches, sumo high pulls at 135
DB high pulls
Jump rope- for ever 100 I got in the 5 minutes I did 10 burpees after, got a 589 count so I did 59 burpees and 59 push ups
Tomorrow is a pull day.
-
Also the ultimate goal is to open my own CF gym in Ithaca, NY and compete in the games before I'm 30. If I do then I will have to idk put a laxative in rich fronings drink before each event so hopefully it slows him down.
-
About to head out for the ME pull day
Hamstrings are sore as balls so Ill deadlift based on how I feel so I dont snap a hammy
but I'm thinking working up to
deadlift- 5x1x?
PRows- 5x1
DB Deads- 5x10
lat pulldown
straight arm pulldowns
KB swings
back extensions
later today I will just pick like 3 WODS or 2 or whatever I feel like to do for the cardio aspect, even this workout I will keep the rest periods shorter than I normally would have during the whole bodybuilding and strength getting fat phase
-
well you could compete in PL or something in the meantime.
and i bet if you focused harder on cutting some fat and got down to maybe 220 or 230 you'd do pretty well at CF. although i guess i don't see you doing muscle ups, handstand push ups, double unders, and some of the other stuff that really improves with concentrated practice.
-
yeah I've tried handstand push ups and a bit too heavy for them, handstand walks is a no right now and I'd practice muscle ups if I could but I'd have to have someone weigh down the tower on the other side so I dont flip it haha.
I'll give everything a try when I cut weight probably around 220, ultimately I want to be 195 or 200
This morning had to change it up a bit
Rack pulls below knees(hammys still sore as hell) just did singles from 315-355
PRows- worked up to a single of 185
Powerlifter rows- 315x10
WHat i mean by powerlifter rows is I've seen a lot of powerlifters just side the bar up their legs for bent over rows, but I'm practicing what john north calls the catapult technique for more hip drive through the cleans and I figured thatd be a good thing to get stronger at.
DB deadlifts- worked up to the 100sx10
Lat pulldown- worked up to a heavy 5 then back down and did a set of 10 while holding at the bottom
Some arm work and to finish it off
Some people came in to get a idea of the equipment in the gym, and I pissed the old chicks off after they told the people we dont need new equipment, but I budged in and hopefully because of me we will be getting rowers and maybe some hammer press machines and bumper plates
-
warm up
cleans
jerks
good mornings
back extension- held a 100lb db for 3x10
stiff arm pulldowns
ab work
then I went to try and do pull ups
I did 7 easy kipping pullups, surprised the hell outta me, went back and did 3 mores sets
-
I wish I could talk like a big old school southern black woman because my workouts today, Id have to start out by saying OOOH LAWD CHIL' for how great they were
So I just got synedrex and yeah it made a difference
warm up with some cleans
Incline bench- 230 for a quick double
Strict OH press- 135x5
145x5
160x5
Push press- 160x5
170x5
185x5
upright rows- 135x3x5
db side raise/front raise- 30sx30 reps
incline db press super set with standing alternating OH DB press- 50s for the chest and 40s for the OH press, went 3 rounds of 10 reps
did some tricep work and some ab work
drop set on shoulder press machine
took a break
METCON
5 minutes
3 burpees
3 kipping pull ups
2 min break
3-6-9-12......21
snatch-65lbs
push ups
made it to 3 snatches in round 21
took a break
single arm shoulder press(stuck barbell in a corner) worked up to 100lbs r so on the bar for a few sets of 10
shrugs- 225x10 fast as shit
db side raises and front raises and oh press-20lbsx100
I think thats it, the first and last workouts i did was with 2 different people and the metcon by myself
I still feel like I can go but tomorrow in the morning I'm going to try and walk a mile while holding my 150# Medball
-
Another workout
going to go on my cable crossover and just hit everything light just to get some blood flow going, stretch everything out and get my sudz on.
-
DE Legs
I had my 20lb weight vest on the whole workout
I did 8 sets of doubles with a pause in the hole for Front squats
135, 155,165,175,185,195,205, 215
then since the 215 was already on the bar I did 8x2 speed deadlifts
DB lunges
ham curls
jump rope for 5 mins then 60 push ups
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TOday was beast mode
worked all day, havent eaten anything but still beast mode
legs- F :ibsquatting:- worked up to 275, most ive done in awhile and it was about as full of a front squat as you can get
Box F :ibsquatting:- went to 335
Back :ibsquatting: box- did singles at 335,355,375
Cleans- I was flinging these fuckers in the air like nothing
135x3
155x2
175x1
195x1
215x1
220x1(new pr off the floor)
225x1(new pr off the floor)
the 225 felt a lot easier, when I got to this one the hottest girl in the world walked into the gym
Lunges- F Rack single DB
60x8 each
70x8
80x5
100x6
METCON
5 rounds
10 burpees
3 kipping pullups
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:strong: day
today went to pizza hut, had 100% more salad than i usually get and half the amount of pizza
just typing out an idea
DE
Jerks- 8x2 working from 135 to 225
incline bench-8x2- using 185
db snatches
then the metcon
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Figuring out my metcon now since there isn't any paper at the gym
Just finish it however I can
1000 medball shots
200 pushups
1500 jump ropes
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That was awful, I don't wanna hear the words medicine, ball, wall or shots ever again :trolldance:
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I have to ask since i see you do power cleans.
when you reach the part where you use the hip to push the bar up to the top do you attack the bar with your hip to make it go up or is the bar touching the hip and your are just pushing it up like standing hip thrusts and then come under the bar.
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I hit the bar with my hips, its how jon north explained how he teaches it in a pod cast. I think I hit it hard with the light and medium weights like 135-205 then above that ill hit it with the top of my thighs or hips but itll be like the standing hip thrust. Idk I'll go to a olympic gym sometime in the future and learn the right way haha
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I say this because i don't know how to do it and when i tried attacking the bar with my hips, and it hit my pelvis bone and that was painful, so that's i was wondering how can anyone attack the bar with the hips like there is a space between your hips and the bar and then you attack it with your hips and won't that really hurt your hip area as you are attacking a heavy metal bar with your hips.
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maybe change your grip so its a tad bit higher or lower than where you are now. Im about to head to the gym for my pull day and what I can do is warm up with cleans and tape it on my phone. Also remember I am in no way a olympic lifter, my form i think is just good enough so I dont get injured haha
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vid cam wouldnt last long enough so i need a new sd card
Felt really weak and my lifts today will show it haha
worked up to doubles of 185 for cleans, a lot weaker than normal
other then that, deadlifts, bent over db rows, lat pulldowns, nothing exciting
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ME Push
I realized while sitting on the crapper now I completely forgot about the chest push part of the push day haha fuck, going back but here is what i did this morning
On the minute, every minute
135 strict OH Pressx5
- minutes 0-4
185 push pressx3
- minutes 5-9
205 jerkx1
minutes 10-14
5 sets of each and it was decent considering what i did earlier in the week, i was expecting a lot less
shoulder DB side raise- 30x10, 40x10, 50x10
seated shoulder press- drop set(machine)
ab work
Rough idea of what Ill be doing in a half hour
Incline Bench
incline db press(alternating hands)
plyo push ups
tricep work
and I'll figure out a metcon, maybe jump rope and burpees
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so you are typing this while you are on the crapper?
edit:
sitting on the crapper now
lol
:P
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Yeah its peaceful, if i could somehow do everything throughout the day that I do now while sitting on a toilet, I'd do it in a heart beat
Incline bench
135x5
185x5
205x5
225x3(all paused
255x1
havent gone heavy on bench in a while and i mean it sucks now but the 255 wasnt too bad, i probably have 275 in me
I had another training partner quit on me without telling me. What I'm doing now i do with the guy I train and he has dropped a lot of weight and he went to the drs and hes off of his high blood pressure medication or at least most of it and its back down to normal. So basically I'm going to hold auditions for a training partner for now on cuz im sick of scheduling my day around theirs to make it work.
end rant
Incline db press(alternating hands)
60x5 each
70
80
100
tricep work
a lot of different push ups variations
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I have an idea set up a gym in your bathroom, and you can do everything you do now while on the toilet.
Sit on the toilet, with barbell in your hand, lean back and do your incline bench that should work and that's what you did today, you can also do overhead press seated, single leg box squats, but you will have to stand up and sit down so maybe you would have to control yourself.
seated bicep curls, seated dips.
the opportunities are endless
lmao
Yeah its peaceful, if i could somehow do everything throughout the day that I do now while sitting on a toilet, I'd do it in a heart beat
Incline bench
135x5
185x5
205x5
225x3(all paused
255x1
havent gone heavy on bench in a while and i mean it sucks now but the 255 wasnt too bad, i probably have 275 in me
I had another training partner quit on me without telling me. What I'm doing now i do with the guy I train and he has dropped a lot of weight and he went to the drs and hes off of his high blood pressure medication or at least most of it and its back down to normal. So basically I'm going to hold auditions for a training partner for now on cuz im sick of scheduling my day around theirs to make it work.
end rant
Incline db press(alternating hands)
60x5 each
70
80
100
tricep work
a lot of different push ups variations
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maybe put straps that i can put around my shoulders so its portable and I can do my cleans
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exactly, lol
now you're getting the idea.
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yeah if only haha
Today I doubt I'll be doing a morning workout, I have to get my dads truck inspected and I have the 12 hour overnight shifts this weekend starting tonight so SLEEEEEEEEP then maybe around 5 or so I'm going balls deep in some DE LEGS :lololol:
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Slept all day and woke up to go to the gym, big ol fucking headache but still went and did some shit
cleans- did like 3 sets of speed with 135, then 3 sets of 155, then 3 sets of 200
All felt good
squats
135lbs- went into the hole and sat there for awhile to stretch and work on my upper back flexibility for a few sets then just did some sets of 2 working with 155
db squats and db snatches and some bicep work
gotta work tonight but i bought a new chair so i can actually sleep at work for once
Food wise i just bought a few containers of cottage cheese and water
-
Also I looked up the rates at Crossfit Mayhem and after winter I'm planning on going down there to do the 5 1hr private sessions. By then I hope my oly lifts are up to a non embarrassing level haha
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So from this day and on I will only let alcohol touch my tongue when i clean my teeth with well uk im drunk i cant think, umm idk just mouth wash
hall of fame :goodjobbro: :lololol:
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(http://www.vasouthcentralaa.org/aa_homepage.gif)
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Yeah wow I remembered I was hammered on the gokarts and I fell on my face trying to get out of it. But yeah going to the gym to sweat the hangover away.
push day, some DE jerks n shit then high volume shoulder work
yesterdays leg day was so embarrassing im not even going to post it, I felt like I had benjamin button disease and i aged back to like 10 years old for the workout.
-
the AA post was pretty epic haha
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My workouts just pretty much fucking sucked today
cleaned my car, had to bleach my seats and clean my door
jerks- worked up to 235- fairly fast
some side raises
idk someother shit
went to the store to pick the stuff up for my car just smelling like a dirty ball sack, i almost puked a few times driving to auburn, idk wtf my buddy ate but it ended up all over my door.
today
bench- just did some speed sets at 215
incline- alternating db presses with the 60s
flyes
worked on getting the snatch with a squat.
did the bar until i got the movement down
then went up by 5lbs every set, did 3 reps and didnt move up until i had a perfect one.
I think i did 125, coming up i walked forward though haha oh well, the weight wasnt heavy just need more work with it.
tomorrow I will probably work on my cleans with a squat catch
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deadlift, idk what I did, warmed up with cleans to 225. lazy day not worth mentioning. tomorrow going to get my ass in gear and stop being lazy. new day new start. just watched pain and gain and my name is Eric and I believe in fitness
-
metcon
1mile run with 20lb medball
30 burpees
half mile run with 20lb medball
15 burpees
400m run with 20lb medball
9 burpees
then shoulder work
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jesus christ, the 1.75 mile run holding a 20lb med ball wasn't enough shoulder work? how long did that take you?
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It took awhile and a lot harder than I thought haha, I used the treadmill since we cant have anything out on the track since they think it will fall on someone down below on the court.
I used about 6-7mph and I underestimated it so I havent done my shoulder work yet haha, they were burning and probably one of the hardest and most uncomfortable thing I've done.
Time wise I'm not sure, the burpees took the longest though.
-
weight 257
snatches just practice reps
went to a single of 255 on incline bench
did 3x5 strict oh press
3x3 push press
3x1 jerk
some dumbbell work and basketball
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Friday I did Jackie n felt like I was gonna puke so I puked. haha. my buddy wants to do a insanity vs cf 60 day challenge. chances are he wont do more than 3days a week since he has no willpower. but its a nice challenge. n give me motivation to go hard
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Doing a odd workout today since my week is fucked anyway having monday off.
I'm doing what dan bailey did in a recent video, he went again 4 people doing 4 WODs consecutively while each of them did 1 a piece.
So I'll try to do
Elizabeth
Clean 135 lbs
Ring Dips
21-15-9 reps
Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
Karen
Wall-ball 150 shots
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Yeah i started my new position today so i had to go in at 5am again instead of idk whenever I want to haha
So after I wrote that i passed out until 530, got ready and went to the gym at 6 and had to train a client at 630
So I did a 20 something minute wod
100 jump rope
20 medball throws(20lbs)
5 burpees
Im sick or allergies or something so it made it really hard to breathe, especially with the hot ass pool room.
That WOD since im not working on friday, ill do it then so i can get some goooood ass sleep.
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haven't done shit, still sick so nothing yesterday and today was little shit like DB work for everything idk haven't gotten a lot of sleep so ill see how tomorrow goes since I don't have to work
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Still sick but since i havent done shit in over a week, my leg workout this morning has to be split up since I cramped up easy as fuck
After my noodle, broccoli and alfredo sauce steamer bag thing(the value size so its like 1.5x bigger than the normal ones) I weighed in this morning at 256
Front squats- 3 reps OTMEM 10 minutes
Cable Crunches
Half mile walk with 20lb med ball
later on I'll do lunges and shit
-
Bench-135
Pushupsx5
OTMEM for 10 minutes
OH Pressx5
db upright row
7 minute AMRAP
21-15-9
db incline press
flyes
db side raises, other little shoulder work and ab work
later on I'll go through and focus on traps and other stuff
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This morning was some back
bent over 2 handed db rows
curls
lat pulldown
db deadlifts
idk nothing special
went back at 3
OH Squat- just worked on mobility for awhile then worked up to 145, not bad
snatch (with squat catch) just went light, i think just had quarters on each side
Cleans- went up to 200 then continued with deadlifts
deadlift- just kept adding quaters on, i think I went to 345
- my back was sore as shit and idk I think I have to go back to the basics n work on my lower back again since my deadlift form is shit
then did some bent over rows
did some more OH squats for mobility work
KB swings
idk decent day
gotta go back n train a client so maybe ill do a stupid WOD with him
I'm thinking about
Jump ropex25
Burpeesx3
Hmm 10 minutes
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did the wod, we lost track but we hit around 15 rounds or so of the burpees n jump ropes
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Just bought 10lb bumper plates to practice with, I have to start learning to do full cleans and not just power cleans, plus itll help me with practicing full snatches from the ground too. I've been getting fairly good at them considering I have the mobility of a piece of wood
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Bababababanged a old flame last night, didnt get home til 7am so had to miss a morning workout since i slept til 3
front delts are sore so didnt do OH Press
Incline bench- went up to 260 for a single
upright rows
side raises
tricep work
10 min- same metcon as yesterday
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Wore my 20lb weight vest this morning and not feeling so shitty so getting back into going "heavy" on everything
front squats- worked up to 240lbs
back squat- worked up to 300
Lunges- 100lb front rack, 2 trips down, felt my hamstring twinge a bit so stopped legs
db sit ups
cable crunchs
walking twists
20 minute metcon
10 min was 10 wallball shots and 3 burpees
10 min of 3 burpees and 10 push ups
later dun dun dun
Cleans- heavy
leg curls- heavy
more core work
maybe dumbbell squats
someother metcon
basically Im going to find a yoga class
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cleans- worked up to 215...shitty
hang cleans- 185 for a couple of sets
calf raises- 5 plates for a couple of sets
hammy curls- single leg 10reps from 25lbs to 62.5 lbs
double leg from 75 to 112 lbs
oh squats n stretching for mobility
plate stacking planks- 10, 2-5s, 3- 2.5s
when my client gets here
5rounds 1 min each
burpees
pushups
planks
jump rope
medball throws
air squats
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cant remember the week but today
got my new nanos in so did some stuff with them
I CAN FINALLY DO A FULL CLEAN!!!
Did a lot of warm ups with cleans and snatches with my 10lb bumper plates
Worked up to 185 for the Clean(with squat catch)
tried 195, coulda easily power cleaned it but I caught it and i didnt catch it far back enough and i dumped it in front
snatch- idk I think i did 155
some Front squatsx2 for speed, worked up to 205
Mile run
ab work
tomorrow morning BW stuff, cardio and stretching
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ME Fsquats- still in the nanos, only worked up to 225, it felt shitty so im just going to stick with my oly shoes for front squats
Metcon - 3rounds
full clean thrustersx 5x135
OH squatsx10x85
did half mile holding the medball
couldnt get other stuff in cuz i put my carpet in my car today, took for fucking ever, plus i had to go to auburn to get shit to hopefully pop a dent out in my car since i got pissed and kicked it.
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Tried to go as fast as i could today and did the first part i think in 20 minutes
Everything 2 sets of 10
incline bench-135
Shoulder press-135
bent over row- 135
db flyes - 30
side raise- 30
db rows-60s
push ups
upright rows- 85
lat pulldown-165
chest press machine- 200
shoulder press machine - 150
fatman pull ups
medball throws
26 sets, 260 reps in 20 minutes soo 13 reps a minute
The track around the gym takes 18 laps to do a mile
walked 1 lap with medball
ran 1 lap with medball
etc etc until we hit a mile
Now this shit has to fucking stop with my weight, I am so god damn pissed its not funny
my diet hasnt been that bad but im upping my workouts to
630am
1100am
either 3, 5, or 7pms depending on the day
oooh snap I did a workout a lil while ago too
cleans, worked up to 175, not too heavy just form n posture sucks dick
then some bicep work
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yesterday idk wasnt much, ive been sucking ass at getting up early to do anything since my phones battery runs out overnight
so yesterday was push whoopay
anyway
today is DE legs in a bit soo idk
some form of cardio to get warmed up
some front squat, maybe paused speed work
other leg stuff including hammy work
probably lower back too
abs
but ill have about an hour to do it all so im just going to run through it all fast and if i have more time at the end before i have to pick my check up then ill think of other shizznit to do.
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(http://www.johnvarghese.com/wp-content/uploads/2011/12/IMG_0191.jpg)
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yeah if I have it plugged in and when it says charge is 100% the alarm doesnt go off but I picked up an actual alarm clock so I should be good
this morning
hang squat cleans- worked up to 200- new pr for the squat clean, coulda done more but last thing i need is to attempt to go higher and end up dropping it and get kicked out again
lunges- walked one way with 50s, 60s, 70s to the calf raise machine, did that and also box 1 legged squats, then walked the dbs back down n started the next weight
hammy curls
leg press
run- 5.5-6mph with a 10lb medball for 1 mile
this weekend i go into work from(ill do military time since thats what we have to do) 0430-0200 starting tomorrow morning, then 1030(sun morning)- 2230, then work at my other job from 5am-5pm n so on n so forth so I cooked up a shit ton of brown rice, probably 4lbs of chicken, salad, chunky soup n im good to go so hopefully not eating shitty will make me drop some poundage this week
-
0400-0230...you work a 22.5-hour day? wtf?
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yeah, the night guard had to go to the Cornell museum of finger painting n shit art because someone "important" was getting married so they expected some massive wedding so I had to take on like 6 hours of his first shift then another 4 of his other shift. then got home at 1130 at night n woke up at 4 to go to work today at my other job where i actually do manual labor for another 10 hours.
Im getting a pain in my hip/ass so i might lay off the lower body work this week and just do shitty bodybuilding gay bullshit for my upperbody and work on stretching everything out and on friday see if it feels better.
But I may get a job doing the nuclear shutdowns and it pays 25.00 an hour working 7 12 hour shifts a week for 2-3 weeks, so if i can get 10 3 week runs then in a few years if you can prove you're an adarq.org member you get a free membership at my gym, what whaaaat
-
Shoulders
standing strict press- worked up to 195
1 min rounds
db side raise
upright row
shoulder press
went to 10 minutes
then a lot of mobility work
-
Yesterday
hang squat clean- worked up to 205
Hang snatch squat- 145
im honestly blanking on wtf i did for the rest of the workout
idk
t0day is something else
-
Hang squat clean- worked up to 210(new pr)
- I did 185 and missed it the first time, got pissed and did it again and Idt i've done a more perfect feeling rep(even with just my 10lb bumper plates on) Cleaned the shit out of it and just sat in the hole which i think trying to clean and get out of the hole fast is why ive been missing some of them.
Fsquat- just did 3 quick singles of 225
1 legged box squat holding a 30lb db
calf raises
good nuff
we didnt finish work today so we are doing it tomorrow and I'll be home by like 9 or earlier so im just gonna finish up legs and do some metcons in the morning n go back later and do push or just do it all at once, not sure yet
Lastly, I find out if i get my new job tomorrow and if i do I'm going balls deep on a Eleiko set
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I'm going balls deep on a Eleiko set
(http://www.refinedguy.com/wp-content/uploads/2012/11/obama-cash-money-make-it-rain.gif)
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haha yeah n i havent done this in a bit...shiiiiiit
well ive been keepin at it, but working 7 days a week has been messin with me n making me hate the weightroom haha
last week i did 2 reps OTMEM for 10 minutes of front squats working from 135-235
then reset the timer and did the same starting with 225-325 for back squats
today was
some arms
squat cleans- worked up to 210
ab work
evening workout
OH squat- worked up to 190
1 armed farmers walk- 80lbs 5 rounds superset with 80lb front rack lunges
and some jump roping
-
been lazy on this but found a new motivation. mile run warm up and 3 rounds of single arm farmers walk everyday, keeping same shit as before idk if I tweek it ill note it.
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been lazy as tits but my clean has gone up(with a squat catch)
yesterday i woke up at 6am and couldnt go back to sleep so i popped a hydroxycut and 1rm and went to the gym.
Ran 1 mile
Cleans- worked up to a easy 225, if I was by myself with bumper plates I would have gone higher, I felt like i had probably 235-250 in me. But the 225 was a 10lb pr
then I did some trap work
today is more upper body with some kind of speed strength movement with a mile run
-
been busy but workout wise not a whole lot to report
this week I have off so ill n doing my workouts.in the morning and cardio at night
I'll be doing a workout I was doing when I worked out at another gym and when I get home from work ill post it here
I will also get my weight and do 1 of those take a picture everyday things to see progress
other than that I'm still working til Sunday and I leave at 9am n don't get home until midnight so no workouts until Monday
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Chest/tris (this has to be done on a smith machine, or if you have a squat rack that allows you to do this then get a partner to spot you)
working set 1(4 sets to this giant set and no breaks in between each exercise)
Bench press- 4 sets, start with heavy weight for 1 rep, then lower it, im thinking(ill be by myself)
275x1
225x?
185x?
135x?
Floor push upsx20
1st notchx20
2nd notchx20
3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
-For the bench press I went 380-315-225-135
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 45x15
Hex press- 45x15
DB fly-30x15
Giant set 3
Ill think of something for this since I made this program when i had a good cable crossover to work with
End it with a close grip hammer press or machine press
I will also start each workout off with an Oly lift and later on for this week I will do this for cardio
1 mile run
200 medball wall ball shots
.5 mile run
100 medball wallball shots
.25 mile run
50 medball wallball shot
1.25 mile run
After this coming week i will switch that up but that will be a general outline of what ill be doing, i might switch the distance up or the exercise like burpees or thrusters instead
-
back and bis
same format
Giant set 1
BW deadlift( deadlift a weight that is equal to your bodyweight)x as many as you can
bent over BB rows
pull ups(palms facing away from you)
barbell pullups
giant set 2
BB curl(go for a heavy 10-15 reps)
bent over BB curl(kinda like your rowing but the weight should be thigh level and so you can curl the weight up to your chest)
BB BW curl
super set 3
Lat pulldown(pause at the bottom for a 1 count and go slow throughout the movement)
low cable row(same idea)
finish with some rope curls
-
I'll adjust these later
For a long time I havent been feeling the burn in my shoulders even though ive been going diesel on them, so i sat back and evaluated the situation and experiemented until i decided to do this
the sets that fix the problem
DB press- 15lbs(I shit you not)x100 reps
DB side raises- 15lbsx50 reps
Also not full range of motion, keep it on the bottom half to focus on the shoulders
giant set 1
Db press- 40x20
db front raise- 30x15
db side raise- 20x20
trapz- shrugs, bb, db, machine whatever you want, however you feel it works for you
Smith machine work
- upright rows- 100lbsx15
Kneeling front shoulder pressx10
kneeling rear shoulder pressx10
some rear delt work and they were pumped....super pumped
After the shoulder workout which was at 9:30pm I weighed in at 260.5 with shoes on so back in the 250s without them.
Starting weight- 250 then increased to 271- back to 260.5
- 10.5lbs
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Got my 1mr and water ready and heading off to the gym.
From what I remember, this workout really kicked my ass so it should be interesting to see if I still have any of the endurance from my previous crossfit workouts some months back....if not then :pissed:
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Bench- 275x1
floor pushupx10
notch 1x10
bench pushupx10
notch 3x10
tricep pushupx10
the other 3 rounds for bench was 225x5, 185x5, 135x5 and the number of pushups decreased
the next giant set(4 rounds)
incline press- 45x10
Hex press- 45x10
machine fly- 100x10
did 2 rounds of lying tricep db extensions and kickbacks but just wasnt feeling it so i finished up with some tricep pushdowns
weight- 268 :ffffffuuuuuu:
later today I will do my oly lift and the cardio, probably around 5pm or so
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lol so pathetic....welllll i feel like a piece of shit and here are the cardio results
1 mile run- 6mph
50! wallball shots and my legs cramped right up and I was done
sooo now I have to work my way back up, maybe get on the stationary bike again along with the running and wallball shots
depending on how I feel I may do a leg day tomorrow or do UB-UB-LB-UP-LB
soo im thinking (chest- back- legs- shoulders- legs
probably have the last leg day be my heavy one and do high rep shit on the other one, idk ill figure it out as i go
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10 minute mile at 270 pounds isn't all THAT bad. i mean it's pretty bad but if you lost some weight you'd be faster (obviously).
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Yeah I can definitely go faster, figured id try to pace myself but I havent done the wallball shots in idk how long, but after this week I will be used to it again i hope.
but off to do back and bis
the cardio is just going to be me doing some biking, maybe 5 miles or so
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Deadlift/bb row superset 4 rounds
used 265 i did idk 5 reps each round for deadlifts and 10 reps at 135 for bent over row
did the curl superset and the bike for 5 miles
idk not a whole lot to report on since idk i wouldnt even want to read how much someone was curling for their sets lol
later today i might do something, not quite sure yet.
Also, I talked to my buddy before thanksgiving and he is going to open a gym with his brother and wants me to join in. I guess itll be a privateish gym to train hs and collegiate athletes, strongman shit. So at least whenever that happens I will have access to good equipment and wont have to ******rig everything(figured id be nice and put the ** in)
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Well still sore as shit today..soooooooo I'm going to relax in the tub and roll around on my pvc pipe
chances are I will do
5 mile bike ride (probably aim for 20 minutes so i can go nice and easy)
light back squats(maybe like 55-60%)
db front squats
1 legged box squats
hammy curls
cleans
then maybe a 2-3 mile bike ride at the end
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Kind of pathetic
legs are still at the cramped stage like it was my first time ever squatting since monday.
did 5 minutes on the bike and my legs werent feeling any better so isaid screw it.
worked up to 315 for a single for squats, the movement was easy but my legs were torn up
then some jump roping, idk...I had the feeling in my legs where when you walk and they suddenly give out on you quick so it looks like you have a pimp walk but yer just sore as tits.
I might go back later to do some stuff
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5 min bike
warm up
15lb db shoulder pressx100
15lb side raisex50
kneeling single arm barbell press
bar+50lbsx10
bar+60lbsx10
bar+70lbsx10
3 rounds- 30lbs dbsx 20 reps
oh press, side raise, front raise
bb upright rows, db upright rows
3 rounds of farmers walks
go for as long as my grip allowed
round 1- 3xs down and back(min 360ft, max 540ft)
round 2- 2xs(min 240ft)
round 3- 1x(120ft)
1 trip down i counted 31 steps so anywhere from 60-90 feet down
not sure exactly how long it was.
-
8am- 200 calorie grab 1 bar for breakfast and completely out of it
Deadlift- lower back sore from work and just worked up to 315
Farmers Walk
50lbsx5 trips and measured it out- 720 feet(all at once)
x3 trips - 432ft
x2 trips - 288ft
x2 trips - 288ft
100lbsx 1 trip - 144ft
x 1 trip - 144ft
70lbsx 2 trips - 288ft
x 2 trips -288ft
2592ft total
1 arm rows on calf raise machine
worked up to 100lbs i think
Lat pulldown - 160x3x10
tricep work
ab work
weight 271 :ffffffuuuuuu: :raging:
will be going back later to do more cardio and I will be ordering farmers walk handles for the summer since my driveway is around 900ft long or more and I will be getting a rack, some steel and bumper plates when the snow is gone since I am sick of waiting for people to get done curling the bar in the squat rack in the gym.
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900 feet? three football fields between you and the road? you live out in the country or something?
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yep central ny, a lot of farm land.
yesterday
cleans( haven't done these in quite awhile.)
worked up to 210
squat
worked up to 335 n legs started to cramp up
leg curls- worked up to a heavy set
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Strong lifts man. What are your goals right now?
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since I was 16 I always had the motivation and drive to workout and I had no problem getting to the gym after a long day or even when I was sick. 8 years later however many months ago I started to not care about going to the gym and had 0 drive. so my goal is to get back to where I used to be mentally. Then I could get back to where I had the 500#+ box squat or the 405#+ bench etc. etc.
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Now that I'm getting back into it more, I think I'm going to start throwing in more running, jumping and wallball shots,
wk 1(starting tomorrow)
+ 1/2 mile run warm up- everyday
+ 100 wallball shots on shoulder and chest days
+ 300 count jump rope- every day
still doing the farmers walk when I can which is generally only in the mornings
soo this coming week
Monday- chest/shoulders + run + wallball + Jump Rope
Tuesday- off(gotta work 6-6 but ill see if its open until 830, if so then i can probably make it in)
wednesday- off- xmas and i gotta work 6-6
Thursday- Back day + Run + jump rope
Friday- Wheels + Run + jump rope
Just checked i wont be able to workout on xmas eve or new years eve or new years day
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Now that was shitty
Normally there isnt anyone but old people in the weightroom in the morning but it was filled with little douche bag kids who think benching 135 is badass
So i will have to go back later to finish up shit
Standing strict shoulder press
135x10
155x5
175x1
185x1
200x1
205x1
215x1
220x1
225x0 failed!!!
push press
225x1(EAZY)
235x1 (Eazy)
250x1 (EAZY!!!)
wrists hurt like balls but it was easy as shit
Incline bench
worked up to a couple sets of 205
incline press- worked up to 90sx12
machine flyes
side raise- 30sx3x15
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Back
1/2 mile run
deadlift- did singles up to 375
1 arm KB row- 75lbs
KB swings- half min on half min off for 3 rounds- 50lbs
lat pulldown
straight arm pulldown
abs
bicep work
300 count jump rope
weight- 273 :ffffffuuuuuu:
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F Squats- worked up to 245
back squat- 245-345
box squats- 315-385
worked up doing singles, general jumps will either be by 10s on each side or going from a 25 to a 45 etc i cant remember the exact weight of each set
farmers carry
100lb DB- 2 laps
80lb DB- 4 laps
50lb DB- first was 2 laps/20 second break
1 lap/ 20 second break
1 lap/ 15 second break
1 lap/ 15 second break
1 lap/ 10 second break
1 lap/ 10 second break
then 2 more laps with 5 second breaks
leg curls
-
yesterday
shoulder press- up to 205
100 rep OH press challenger- 135lbs
that pretty much killed me and i tried incline db press n it just wasnt happening
so i did some machine and arm work
-
deadlift- worked up to 385, I had more in me but whenever I decided to push it harder that is when i pull my back out so it was a 10lb jump from last time
DB rows- 100s/80/60 then back up doing 10 reps each hand
farmers walk
latpulldown and then straight arm pulldowns
half mile run
didnt want to do too much since I have legs tomorrow
weight- 275ish but im trimming down so the scale can suck a D
-
Squat-
135 warm up
225x2
275x1
315x1
335x1
350x1
365x1
box squat
385x1
405x1
Row(FINALLY GOT ONE IN THE GYM!!!!!!!!!!!!!!!!!!!!!!!)
1km - 4:25 trying to get used to it
2 min rest
1km - 4:15
2 min rest
1/2 km- idk the time i did it without legs
leg curls
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forgot to put my weight and what i ate
normally before workouts i take my tropinol and eat a piece of bread so i dont feel sick during my workout but this morning I had maybe 11oz of cube steak with onions.
weighed in at 273.
trying to just keep carbs at 0-30 grams a day and just listen to my body when i need to up the amount. I used to snack on chips(ik bad) but a 20lb box of almonds at work was damaged and they couldnt use it so I grabbed it before it got thrown out so ive been snacking on almonds.
low carbs and high fat n protein im trimming and progressively increasing each week.
-
Deadlift- worked up to 390
above knee rack pull- did a few sets of 365
KB swing- 40lbsx 1 min on 30 seconds offx5 rounds
straight arm pulldowns- 110x3x10
lat pulldown- idkx3x10
Row- 20 min time frame- 4.365kms
-
Rowed another 2kms tonight
that is all
-
Back :ibsquatting:
135x5
225x3
275x1
315x1
340x1
355x1
365x1
375? i think for 1
box :ibsquatting:
375x1
390x1
415x1
lunges- 70lb walk by 2 trips
db squat- 3 sets at 70lb db then holding 2 50s and 2 70s
arm work
-
oh yeah shit i forgot, i did some db deadlifts- 100s
-
watched old videos from 7 years ago, I think I got my weightlifting obsession back jack
-
Bench- 225x5x5
5 rounds
row- .200/20 wall ball shots
Incline db press- 10 reps
50, 60, 70
machine flyes
machine press
lying tricep extension
seated btn extension(ez bar) used 85lbs
1 arm db preacher curls superset with regular curls
curls on row machine- .500
bb curls, worked up to 135
tricep pushdowns- worked up to idk 200lbs on lat pulldown
-
Deadlift
315x3
365x1
385x1
405x1(2014 pr lol still abour 90lbs from my best)
425x1- this was easy but lower back was getting sore
bent over row, worked with different grips using 135lbs
db row- 100x2x10
lat pulldown for 3x10 and straight arm pulldown 3x10
some arm work
overall pretty happy considering last week i struggled with 390 i think it was
-
Shoulder press- 4 or 5 sets of 135x10
db front and side raises, 4 sets of 10 each
seated db clean n press- 3x10
bb upright row- 65x3x10
db upright row
km row- best time was 4:26
New PR- 3:25
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woke up at 4 to go to work and had to dick around until 3:30 and had shit to do after work. so my workout wasnt that good and im going to blame it on going hard on deadlifts.
squats- worked up to 335
box squats worked up to 375 :( but my back was sore and my hips were tight as shit, definitely not my best
db deadlifts- 100x3x10
leg curls
some upperbody shit
-
bench- 225x5x5
incline db press- 70x3x10
incline hex press- 40x3x10
machine press
machine fly
lying tricep extensions- 40x3x10
pushdowns
curls
new diet, went diesel at walmart
Morning- 1/2 cup of oatmeal with fruit in it
50 gram iforce protein shake
noon- 1 chicken thigh, and 1 burger(only ketchup no buns or anything) I have hamburger left over so just going to use it all up
-
Back day
Deadlift- worked up to 435lbs(10lb 2014 pr)
Bent over bb row- 135x4x10
1 arm bb row(tbar row style but you stand off to 1 side)- 4 sets starting with a 25 then added 10s
db deadlifts- 100x3x10
stiff arm pulldowns
lat pulldowns
some bicep work
row- 1k sprint- beat my old record by 3 seconds
3:22
what i had to eat today omnomnomnomnom
breakfast- 1 cup oatmeal
protein shake- 50 grams(only water used)
went to work for a bit then the gym
got home and just finished 1 chicken thigh and hamburger- ketchup and pickles
-
Legs
squats- worked up to 390 raw
box- worked up to 430
front box squat- 315
db squats
then some arm work and yelled at the fat turd that works in the weight room
-
quick overview of monday
chest- bench- 315x2.5 then 135x50
then other chest stuff and arm work
today
deadlift- worked up to 405 and wasnt feeling as strong as last week
bent over bb row- 4x135x10
db deadlifts- 100x4x10
lat pulldown
seated row
rower
starting weight- 2 weeks ago 285
this week- 274.5
what im doing is all protein and fat for 2 days(no carbs) then a carb day then back on protein and fat
-
CLeans- worked up to 3 sets of singles of 225lbs
some arm work, chest work, just odds n ends before legs tomorrow
-
squats- hammys were sore and could feel it at the bottom but still managed 390 again.
worked back down n did speed work
db deadlifts
hammy curls
arm work and abs
-
Bench- worked up to 335
incline press- 100x3x10
hex press- 2x60x10
incline flyes- idk 50sx10
arm work
-
tuesday
deadlift- 405
225x20
bent over row- worked up to 175x10
incline bench supported rows- 80sx3x10
lat pulldown
abs
yesterday there was a snow storm so didnt go out
today probably doing shoulders and some oly lifts and what not
-
db shoulder press- 70x3x10
db side raise, front raise, OH press- 100 reps each with 20s
db upright rows
shoulder finishers that matus valent does
bb upright row
bicep curls
seated btn extensions
pushdowns etc etc
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Last Friday
FSquat- worked up to 275
leg curls
db deadlifts
some other stuff
row- on a higher setting, 1km in 3:16
-
Chest/arms
Bench- 5x5
225x5
235x5
245x5
255x5
265x5
push ups, idk how many rounds but i started with 10 on the floor, 10 on 1 notch on the squat rack, switched sides, same thing but the notch was higher
hex press- 4x10 going from 30s-50s dbs
db flyes- worked up to 50sx10
tricep pushdowns using a rope and vbar
curls
ab work
weight- idk 272
gonna up the cardio tomorrow, probably going to cut rest time by a bit to get a more cardio feeling like i used to
-
Back(feeling weak)
deadlift- 315x3x? idk around 10 or something
bbrow- worked up to 180x10
1 arm bb row- worked up to 65
lat pulldown
arm work
abs
-
shoulders
z press- worked up to 165 for a single
push press- worked up to 265lbs
21-15-9 side and front raise with 30s
seated db clean n press
then some rowing
-
seated...clean?
-
yeah with dumbbells, its just easier haha, sit upright on a bench and take the dumbbells from the bottom n swing them up to your shoulders n press it n keep doing that over n over
Today
AMRAP- 10 minutes
Bench-185x5
farmers carry-70s dbs
AMRAP- 5 minutes
DB incline press-50sx10
push upsx5
then some arm work and 20 minutes on the bike.
I decided to go with the AMRAP for the bench cuz i worked all day n we were short handed n just didnt have the energy to go balls out for a heavy 3x3
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Morning WOD(did all of them back to back....well kinda, at some points i took a bit of a break cuz i was gasping for air)
Crossfit open 14.1- 10 min AMRAP- 5 rounds completed lmao
30 double unders
75lb snatchx15
Elizabeth- 21-15-9 of 100# Cleans and push ups(modified this wod)
Fran- 21-15-9 of 65# Thrusters and pull ups(fatman pull ups)
1km row
I stuck to my strategy and it worked out pretty well, but after the first 21 round of Fran, I had to take a 3 min break and the rest of fran just fucking killed me
in total took me 39:20 which is a start....lol I want to try to do this once a month just to test progress
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...be careful, man.
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yeah i dont plan on doing something like that again for quite some time haha
this morning
i did "2007".....modified haha
1km row
5 rounds of
fatman pull ups
7 reps 135lb push jerk
my time was shit, i started out too fast on the rows and was looking at a high 2 min km but i couldnt keep that pace for shit lol
that woke me up for the day
tonight was a back day
warm up with lat pulldown
deadlifts
135x10
225x2
315x1
365x1
405x1
425x1(2014 PR Tie)
440x1(2014 PR..still 60lbs off from best)
bent over rows- jsut did 3 sets of 175 for 10
machine work and bi's
tomorrow morning going to do another metcon, not sure what yet, maybe jackie and later do shoulders
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This morning
Modified Open workout 14.2
Cleans-75lbs
wallball shots- 20lb
so you have 3 minutes to complete 2 rounds of 10 cleans and 10 wallball shots, then you take the rest of the 3 minutes to rest
Next 3 minutes you raise the reps from 10 to 12, same deal and every 3 minutes you keep raising it by 2 reps until you cant finish the 2 rounds in a 3 minute time cap
the original workout is OH Squats and pullups, but I hate OH squats right now and i couldnt do 1 round of pull ups lol
I completed a round of 16 and did some of 18, i gave up after like 5 reps of cleans for round 18 my body was just absolutely shot
in 2 hours I will be doing a chest day
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chest day i forgot to write it up umm
last week of singles until i go back to 5x5
worked up to 340 on the bench
then did some incline press with 70s, 4 sets, 10 breaths in between each set
hex press- 40sx4x10
machine and arm work
nothing tuesday
this morning i did Jackie- (modified pullups) and got 8:28 lol
I was going to do back n shoulders but i just looked and saw the gym was closing at 1
-
I did Jackie today- time was 6:49
this time i did a 3:30 row
20 reps of thrusters- 5 breath break- 20 reps- 5 breath break- 10 reps
then just went balls out on fatman pullups
it was hard but i feel like i coulda gone a bit harder
-
Today i worked a lot and didnt feel like going but I did anyway
attempted 14.3 and it was awful just like the rest of the open workouts..i felt way worse for this one than the other ones though so i wonder how well id do if i felt good
I did the womens standards! lol
so its deadlifts/wallball shots(the original is box jumps but box jumps are stupid and i dont have anywhere to do it)
It's an AMRAP so as many reps as possible within an 8 minute time period
deadlift/wallball shots
135x10/10 reps
165x15/10 reps
185x20/10 reps
205x25/10 reps
225x1 i said fuck it lol i had half a minute left but i was destroyed.
then i worked some forearms and bis
-
14 min AMRAP-
60 cal row
25 medball situps
40 wallballs
30 135lb cleans
20 fat man pullups
Score- 195
metcon OTMEM 10 mins squats the reps from 135-175x5, 195-255 were triples, 275 -315 were doubles
135
155
175
195
215
225
255
275
295
305 or 315
then 10 minutes of doubles on the minute every minute at 225lbs
legs are wobbly but im gonna do an epsom salt bath so ill be ready for later
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skipped yesterday, did a 11 hour day at work n passed out when I got home
this morning(short day at work cuz shit broke down!!! :trolldance:)
Row- 2km( was going to try for an hour on it but my lower body is still shot so my pace was fairly slow)
- 7:48
half KM row- 1:26
.200km rowx8- averaged probably half a minute
some ab work and arm work
later well around 5 i gotta do some back work(no deadlifts) and shoulder work
Plan(push pull stuff)
bent over rowx10
push pressx5
db row-x10
upright rowx10
3- 3 minute rounds
db work- 21,15,9
lat pulldown
ill figure it out along the way
-
within the 3 rounds i scored 255 so averaged 85 reps each 3 minute round
-
yesterday wasnt much, did jackie and it was probably my slowest because I PR'd on the row- i did a km in 3:02, woulda been 2:59 but i rowed up to .998 and had to do a lil one to get it over the km
this morning i tried 14.5 at a slow pace to figure out my strategy
21-18-15-12-9-6-3
95lb thrusters
burpees
for time- 24.5 minutes
I was tired but i felt like i coulda done the burpees faster in the beginning but i tried a 3 set split for each until 9-6-3 i did unbroken
oh well, im gonna watch the live announcement to see what the pros got
-
Depending on when i get out on monday ill maybe do a naughty jackie. If not monday then tuesday
Row- 1500m
Thrusters- 75lbs for 75 reps
Fatman pullups- 50 reps
I figured if i can get good at this then my jackie time will get better fairly quickly
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lol that sucked dick
fuck
did it in 16 minutes, the row i did it in 5 mins for 1.5 kms and my legs were dunzo by then and when i hit thrusters, it was hard to keep my breath
but i can only do better n better from here
relaxing the rest of the day and hitting it hardcore parkour later
(http://www.stepawayfromthecake.com/2012/10/exhaustion.html)
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OTMEM 10 minutes
Snatch
min 1- 65lbsx5
2- 85lbsx5
3- 95lbsx5
4- 105x3
5- 115x3
6- 125x2
7-10- 135x1
Thrusters- idk i did 10 mins and worked from 135-205
cleans
worked up to 205 for 10 mins and did singles for the last 4 mins
-
at 5 i did some more shit
OTMEM 10 minutes
deadlifts
225-245-275-295-315--325-355-365-385-405
225 and 245 were 5 reps, 275-325 were triples, 355 was a double, and 365-405 were singles
then some machine work and some other little shit that didnt matter but im tired as fuck
-
got sick over the weekend so monday was a bro day for chest, nothing worth reporting
today i did a Naughty Diane
225lb deadlifts and push ups
21-15-9-9-15-21
that sucked and did some rows and i was dead as tits
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the rest of this week wasnt shit, just started to get back into running, did a mile on thursday, yesterday i did another mile n took a minute off
today i took my CO test and did some cleaning and some dunking!!! well kinda lol
I can dunk on 9ft but thats about it, but as heavy as i am i guess it isn't too bad of a start. tomorrow ima try for a 6 mile hike with a backpack with 25lbs of sand in it
-
mile run- 8:43
bench- 135x100(my wrist still hurts so i didnt want to go heavy)
Flys- idk worked up to 45s or something for 10
seated press- worked up to full stackx10
umm hit some triceps on the lat pulldown and some rolling extensions
then lazy boy bike for 10 mins
-
Back day on tuesday, did 10 sets of 3 with 225 for corrective deadlifting...Knew I had good form on it cuz my shins were bleeding like a boss
didnt do anything else too significant
yesterday was shoulders
wrist is still hurting so did some sets of 155 push press
100 reps of side raise(25lb db) and 100 reps of front raise with a 25lb plate
bent over rear delt rows or raises, however u wanna call them, 3 sets of 10 with 55s
face pulls
DB upright row for 3 sets of 15 with 50s
and some cardio
Im going to try n go for a walk and stretch a lot cuz im not recovering like I should be and its pissing me off
-
This morning im gonna get off my ass and do this
air squatsx50
jump ropex100
clean thrusterx30
pullups- 3 sets and the first part of the set is how many i can do regular then 10 reps of fat mans
snatchx30
db burpeesx20
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I almost got into 2 car accidents this weekend driving to work, one old guy decided he wanted to pull onto the road as i was already turning n if it wasnt for forza 5 and kicking on the E Brake he woulda nailed me. Second was theres a church in auburn thats by the road(2 lane) so people use the right lane. This guy decided to drive up to the cars that are parked and without signaling or anything try to pull out in front of me, i jammed my brakes and he did too so i yelled out come on cunt just go etc etc, he just sat there so i started to go then he started to go again and almost hit me twice. So i got out of my car and tried to go after him since i didnt think he had enough room to get out but he did unfortunately. Also a weekend full of gay fucking easter sunday drivers thinking god is going to save them if they are doing 40 instead of 55. Basically I'm irritated as fuck so instead of what i posted earlier, i did something else
cleans- worked up to 210 which pissed me off cuz i used to do a lot more
then i did the jump rope, air squats, snatches, and pullups.
im saving the db burpees for a leg day
im throwing the conjugate system into my training routine but not exactly
this week is
Mon-ME Chest
Tues-DE Back
wednesday random
thursday-ME shoulders
friday-DE Legs
next week
DE chest, ME Back, random, DE Shoulders, ME Legs
ima see how this works out, i have my doubts though. If it doesnt then ill go full conjugate system but instead of some assistance work ill do wods or something
-
lol, glad neither of the crashes actually happened. fuck bad drivers, though. seriously.
-
true that, i have to drive 102 miles each day so i encounter a lot of it
also, what do you think of doing my normal bodybuilding/crossfit set up but doing the me and speed days, waste of time and go with full on west side or try it out?
-
i think it depends on what you're trying to accomplish. that's the main issue with @fit, it's kind of hard to use it to progress toward anything. so what's your main goal right now? if it's just to get in better shape and you refuse to do normal cardio,* i'd switch to more DE stuff (oly lifts but heavy, NOT for time or reps or some bullshit like that; power lifts for DE or heavy doubles/triples) and skill work (HSPU, double unders, KB work), plus more of the longer, grindier workouts, like eva, chelsea, jackie. and i'd do them submax but i'd do multiples. so like, maybe do jackie twice through but not try to murder myself on the first set. or eva x4 but forget about the pull ups. no crossfitter is doing real pull ups, anyway. SLAP tears are for idiots.**
*and i don't blame you if you don't, rowing 5000m sounds like hell.
**like me, maybe a little bit but hopefully it's just irritated. but from grabbing the rim, which makes it okay.***
***fuck.
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Yeah I think im going to keep the same set up, this week went decent, skipped yesterday cuz i felt sick, more stress from work than anything, didnt have anything to do with the workout.
Ill probably do the girls, jackie n then twice on DE days and ME days do longer skill work like the double unders n what not.
this coming week since i was so pissed at work i told my buddy/boss that im taking it off to relax since his brother pissed me off n he said its fine so ill be able to do shit in the morning. I'll probably do the wods and skill work then and do a mile before my afternoon workouts
but thanks for the advice
as far as today went, i did zercher squats- worked up to 300lbs, not used to the pain in the arms yet, i used to rock 500lbs with this lift but ill get there.
box front skwat- worked up to 315lbs for 2 singles
db squat- worked up to a heavy 5 reps with 100lb dbs on my shoulders
some hammy work, went lazy today but oh well ill kick it up next week
-
Trying to figure out what im gonna do this morning but I want to remind myself to do tabata push ups for my workout in the pm
hmm
2km row
100 burpees for time...that should do me in
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Yesterday i didnt do the burpees or whatever, did some olympic lifting
in the PM
ran 1 mile
Pause bench for warm up- 3x3 at 225
pin presses(3 inch above chest) worked up to a set of 3 at 265
heavy db work- 100sx? on the incline
pushups- wanted to fail at the 4th rep so i worked up to a 100lb db on my back
some machine work
about to go soon to do something, not sure what yet
-
This morning OTMEM work
snatch
min 1-3 65lbsx5 reps
then from 4-10 i went up 10lbs except the last set i jumped 20lbs
Cleans- min 1-135x3, min 2/3 155x3
then 4/5- 165, 6/7- 165,8/9 175, 10/11-185 for sets of 3 up to 175 then i did 2 reps
thrusters-65lbs
did 5 reps on the first set, then 10 reps until min 5, then 10 reps for the next few minutes then another set of 5 then the last set i wanted to finish with 100 reps so i did 20 reps
-
PM workout- shoulders on accident, was supposed to be a bro day
Push press- worked up to 245, it was an easy rep but no bumpers so i cant drop the weight so thats the highest i wanna go
then 3 sets of strict press with 135 for 10 reps
side raise- 30x10, 40x10, 50x10, 60x2x10
front raise- 45lb plate for 3 sets of 10
face pulls, bent over rear delts, and some abs
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Bro day, didnt do a whole lot, idk if its cuz of the high rep stuff or the functional training but whenever i do this and i try to do a isolation type movement i never feel it. so i did some straight bar curls and db curls and some tricep work, more or less a rest day
tomorrow is skwats
-
this morning
Snatch- worked up to 155
cleans- worked up to 220
ab work
about to head to the gym
Front Squats- worked up to 275
Paused back squat- worked up to 335
back squat- 355x1, 375x1
split squat- did it john meadows style so only 1 db is used and worked up to a set of 5 for each leg with 75lb dbs
hammy curls but leg cramped up quick so not a lot was done
ab work
I usually always stop about 10-15lbs shy of my max for that day, I feel as if I was good for about 390 on the back squat and probably 300 for front squat
not too shabby i guess
I think I might do my first powerlifting meet, a gym I used to go to a few years back is having one for the wounded warrior project. I have absolutely no intentions of changing my training now for it but I figured I'd do it just for fun. I think thats in about july or something, so idk hopefully im down in weight and up in strength by then
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I didnt really eat a lot yesterday but i spent the day at work stretching and what not. And I only got about 6 hours of sleep, I tried to get more but i went to bed at 1am and woke up at 7 and couldnt go back to sleep
This morning I did my OLY lifting and i was down about 10-15lbs from last week but im weighing in at 8lbs less than about the same time as last week.
Ill try to eat a big lunch and some carbs about 2 hours before my PM workout where i think its speed work again for chest
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I felt like shit the last 3 days, pretty much had a 9-10 hour Metcon at work, today was only 5 hours since i got everyones ass in gear to get shit done a lot faster.
But still my workout was pathetic and I cant wait to quite this job next month so I can try to focus on my lifting more(I still have another job)
skwats- paused, just did 275 for idk 8 sets of 3 then 3 sets of 3 with 225 and 1 set of 3 with 135
1 legged Bulgarian split skwat- worked up to a 60lb db and felt it in my hips
hammy curls
good enough, started getting a headache and felt like dick
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Mon-tuesday I took off, I had a bad case of swamp ass from work
This morning
chest- worked up to a 285 paused bench(3 count)
some hex pressing, machine pressing, abs and tricep, nothing exciting
afternoon
Back
Deadlifts- 8x2, 4-sumo/4 conventional= 225lbs
bent over rows- 50x4x10 with maybe a 20 second break between sets
lat pulldown and some bicep work
tomorrow going to do what i planned on doing last week
30 min continuous on the minute every minute
min 1-10= snatchx100x3 reps, weight could change
min 11-20= thrusters- 65lbsx10
min 21-30= cleans- 135x3-5
afternoon is shoulders
I was able to finish the OTMEM, i used 85 for snatch and thruster(but changed it to 5 reps) and 135 for cleans
I was breathing hard throughout the whole thing and only the last 3 mins of thrusters I felt exhausted.
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Yesterday
OH Push press- worked up to 265, pretty easy
100s- 25lb db with side, front raise and oh db press
trap work and rear delt work
today- skwats
worked up to 315 front box squat
worked up to 410 back box squat
db squats, and db deadlifts- 2 60lb dbs up on my shoulders for the squats and 100s for the deadlifts
hammy curls
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This morning
Snatch- worked up to 150
cleans- 215
ab work
afternoon
Speed bench- worked up to 8x2 and ended with 275
Incline db press(60lb)/push ups metcon- 3 rounds 10 reps each
hex press- worked up to 70sx10
tricep work and machine work, ab work
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This morning
min 0-9- Cleansx155x3
min10-19-Snatchx95x3
min20-29-Thrusterx95x5
afternoon wasnt shit, my lower back was feeling it so i didnt go too heavy
deficit deadlifts- probably had my feet a inch or so from the bar- worked up to 275
275 on snatch grip deadlifts
Pendley rows- worked up to 225
some lat pulldowns mixed with bent over rows
little bicep work, just felt shitty
this morning possibly do some shoulders if i can get up off the couch
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Wasnt sure if I was working friday or not so I did shoulders in the morning
Speed work but my triceps were slow and did single of OHPush press with 225
surfed the rack from 20s-50s then back down for DB side raises
BB front raise and upright rows
tomorrow is wheels
Morning
12 minute AMRAP
7 Deadlifts 135lbs
7 Hang Cleans 135lbs
7 Front squats 135lbs
if I feel like other stuff ill do it
afternoon
OTMEM ill do 20 minutes, 10 min FSkwat- 10 min BSkwat
reps will be 5/4/3/2
min 0-3 : 4-6 : 7-8 : 9-10
Rep 5 : 4 : 3 : 2
WT. 135 : 185: 205 : 225
Same thing with the back squats
min 11-13 : 14-16 : 17-18 : 19-20
Rep 5 : 4 : 3 : 2
WT. 225 : 245 : 275 : ? depending on how I feel maybe stay at 275 or go to 300 or 315, I have a feeling they will be too sore by then
then some split squats hammy work and some med ball throws
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Well that sucked
I did probably 6 rounds or something like that and ended it a minute or so early. My lowerback was killing me from my amazingly shitty posture, I could feel the front squats were awful so I switched to back squats.
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Well my leg day was weird, I feel the numbers shoulda been bigger but I also went deeper on the f squats than I have been lately
FSquat
min 0-3- 5 reps/135
min 4-6- 4 reps/155
min 7-9- 3 reps/175
Back squat
min 10-13- 5 reps/225
min 14-16- 4 reps/255
min 17-19- 2 reps/275
After that my legs were cooked and I thought I was going to shit my pants...literally haha so I did hammy curls and my legs are cooked
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Monday was chest, went right after work so I was fairly week but I think until my posture gets better I might skip actual chest days, probably just do push ups
just did a single rep of 275 with a pause
some push ups, hex press, and someother tricep work
this morning
I used 100lbs for the hang cleans
From 0:00-3:00
2 rounds of:
10 Hang Clean
10 Wallballs
From 3:00-6:00
2 rounds of:
12 Hang Clean
12 Wallballs
From 6:00-9:00
2 rounds of:
14 Hang CLean
14 Wallballs
I finished 20 seconds late on 9:00-12:00 for 16 reps
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Ive just been working long hours from 6-7 days a week lately and been lazy as shit at the gym but its going to calm down next week.
I just ordered a set of bumpers and a new bar from Rogue and I havent felt like going to the gym after work but if i had a weight set at my house I woulda done Grace or something but now I can. Im just going to make a shitty oly platform or just get some plywood and put the rubber mats on it so my bumpers dont get too fucked up
Ive been hanging around the same weight and its because of my wknd job so I'm going back on my shelby starnes diet for the wknd only for now. During the week i have to wake up at 4 to go to work and its just a pain in the ass but I am taking a test for a new job and im sending my apps out to be a CO in NC so shit should start getting a bit better
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The bumpers are a big help so i dont have to drive to the gym twice a day and have some old fucks complain because while I'm doing my olympic lifts, they jump on the bikes right behind me and then complain to the front desk saying they are scared that im going to fling the bar at them. Ive also started doing a bit more cardio, yesterday was 20 minutes of walking with an incline, was going to do 30 minutes but i kept having to adjust my balls so I got irritated and jumped off. This morning I did 20 minutes on the arch trainer and my fatass now was whooped afterwards.
I've switched to squats n shit on monday, tues is chest, wednesday is back, thursday is shoulders n friday is a free day which I will use for random shit or if i dont do anything one day then i have a free day to push things off a day.
My lifts are severely down and my gut is severely poofed out. I lost motivation for a long time after working 6-7 days a week but I received my convass letter from the state about an interview for the corrections officer job that i took the test for idk a year n 3 months ago. I know the fitness test is easy so I'm not too worried about that but Id like to drop the weight that ive been saying i want to drop for a year now so i can be fairly light in the academy since bw movements are my kryptonite.
The academy is a winter one so assume it starts in november/december
from july-november I want to go from 278 :uhhhfacepalm: to 228, that gives me 10lbs loss a month
Here is my punishment if I don't
Idk if everyone knows about the speech jammer, but it messes me up fairly bad, makes you sound like you have a bad speech impediment and idk its just fucks with you and I will post myself trying to pick up random girls while using it.
I will also pick 3 Hero WOD's....yes the very hard ones and I have to do them back to back to back no matter what.
So i have a physical punishment and a mental/emotional punishment haha
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This morning was shoulders
strict OH Press
barx10
95x5
115x5
135x5
155x5
175x2
195x1
205x1
worked my way back down
side raise- 25lb dbsx100
some upright rows and stretched my shoulders out
20 minutes on the bike
I was going to do something outside later buuut it looks as if a nasty storm is coming.
Tomorrow morning I may do idk some olympic lifting at my house or something at the gym before work
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Tonight I'm thinking about heading to the gym to do a wod n some cardio before it closes and my diet that im applying for the weekend which will technically start tomorrow since I have to work my 12 hour shifts fri-sunday is...
Work Diet WKND
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1 (switch this with any meal to make it your postworkout meal)
Meal 3: 45g protein, up to 2 cups veggies, 1.5 tablespoon all natural peanut butter or almond butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45g protein, 2600mg evening primrose oil, 1 teaspoon macadamia nut oil OR extra virgin olive oil
Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality, low-fat, low-carb protein powder
Veggies: broccoli, green beans, cauliflower, asparagus, salads, cucumbers, pickles, spinach,
Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread
You can use any zero calorie condiments and spices to your meals. Also feel free to drink any zero calorie beverages at any time (diet soda, crystal lite, coffee, tea, etc.).
I cooked up 5lbs of chicken and i have more lean burgers to cook up for probably sunday depending on how much chicken I eat. I also had this diet made up for me a long time ago by Shelby Starnes, and when I used it for 2 weeks before I became broke cuz I wasnt working that much compared to now, i think i lost a pants size or 2.
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This morning was a quickie for legs, I had to go to work this morning for an hour to get shit ready for tomorrow. All n all i felt shitty and tired
just worked up to 335 for squats n worked my way back down, his abs and hammies
around 4 or so I did
Snatchx5 until i crapped out
kb swingx10
tire flipx5
when i finished with snatches which was early with 135 cuz my left shoulder was hurtin, I went onto doing the same thing but with cleans
did 135, 155, 185, had 205 on the bar but my dad interrupted and after we got done talking i lost the mood to do the rest and cooled down
total I think i did
6 rounds
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tuesday was chest, skipped out on work for a bit to go do it since there was a bad storm later that day which resulted in a tornado in oswego about 15 mins from me and another one near syracuse.
wednesday was back, just did some pendley rows, machine work, db rows and curls
thursday was shoulders, worked up on strict and push press, surfed the rack for side raises from 25-50-25s
today which is literally just did about 5 mins ago
10-9-8-7-6-5-4-3-2-1
Snatch-65lbs
kb swings- 35lbs
tire flips
I know it doesnt seem like a lot of weight but I knew the tire flips would kill me
by round 8 my lower back was on fire but i said fuck it and pushed through
55 reps of snatches
55 reps of kb swings
55 reps of tire flips
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Monday was chest, went right after work so I was fairly week but I think until my posture gets better I might skip actual chest days, probably just do push ups
just did a single rep of 275 with a pause
some push ups, hex press, and someother tricep work
this morning
I used 100lbs for the hang cleans
From 0:00-3:00
2 rounds of:
10 Hang Clean
10 Wallballs
From 3:00-6:00
2 rounds of:
12 Hang Clean
12 Wallballs
From 6:00-9:00
2 rounds of:
14 Hang CLean
14 Wallballs
I finished 20 seconds late on 9:00-12:00 for 16 reps
Im thinking about doing this monday morning after legs.
With the stress of working for dumbasses n buying another car that wasnt rebuilt the right way, ive gone the opposite direction that i wanted to go..and getting sick yesterday, who fucking gets sick during summer? This guy. No reason for excuses, theyre like assholes, everyones got one n they all stink. But with the crossfit games n hitting 225 clean n press for a double from the floor, its lit a fire under my ass. Ik ive said it a million times but this time is different, no excuses, no more i dont feel like working out today. Im already a month behind on my weightloss goal but that just means i have to step it up a bit.
This morning i did some db stuff for everything. Tomorrow morning will be oly lifts and tire flips
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Klokov skwats
Slow tempo, i probably used a 4-4-EXPLODE UP!!!!!!
This showed me that my anterior is extremely tight so i started stretching during the workout
135,185,225,255,275,300,315 were done like this, did 3 reps from 135-275 then 1 rep for 300-315
340 and 360 were done normal
then went back down to 225 and 135 n did more paused skwats.
front dumbbell squats with a 100, 4x10
and did some hammy work and abs
my parts came in for my car so i had to head out n get them so tomorrow is supposed to be chest day but chest is idk boring so ill move that wod that i posted to tomorrow and maybe do a lot of tricep work
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Yesterdays workout
2 rounds each minute
Cleans-100
wallballs-20lb
0-3:00 6 reps each
3:00-6:00- 8 reps each
6:00-9:00- 10 reps each
9:00-12:00- 12 reps each
12:00-15:00- 14 reps each
minutes 15:00-18:00 i was dead as shit, i think i was 7 reps short on the second round of cleans to finish
Hex Press- 60sx4x10
tricep work
machine work
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TOday
Pendley Rows- worked up to 225
Lat pulldowns- 4x10 straight bar and 4x10 with a v bar
arm work
Rower
1km- 3:36
rest
1km- 3:26
best is 3:02 so for not having done it in a long time its not a bad start, my first time doing rows was 4:30 for 1km
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Yesterdays workout
2 rounds each minute
Cleans-100
wallballs-20lb
0-3:00 6 reps each
3:00-6:00- 8 reps each
6:00-9:00- 10 reps each
9:00-12:00- 12 reps each
12:00-15:00- 14 reps each
minutes 15:00-18:00 i was dead as shit, i think i was 7 reps short on the second round of cleans to finish
Hex Press- 60sx4x10
tricep work
machine work
unless i'm misreading it, this sounds basically impossible. no way can anyone do 28 reps of cleans and 28 of wall balls in a minute, let alone every minute for three minutes. or did you mean one round of cleans and one of wall balls per minute? even that sounds damn hard.
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yeah I probably shouldve worded it better haha
first round I did
I had a 3 minute time cap to do 2 rounds of 6 cleans and 6 wallballs, the time i had left before the 3 minutes was my rest
then i just add 2 reps to each clean and wallball
I generally finished each round in 2:00-2:10 minutes
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Today
Womens double Grace lol fuck doing it with the mens weight, not yet at least
60 clean and press-95lbs
After that my forearms were shot and even with a shitty grip i did 205 pretty easily but I did it at the gym and not at home so i stopped there.
then i used 155 for some paused cleans? pausing at different heights then cleaning it and ab work and dunzo
yesterday
Shoulders
OH press- started out strict from 135 to push press up to 235
- The 235 was pretty decent, Id guess maybe 265 is my top right now
heavy side raises and upright rows with some tricep work
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Skwats at the gym I used to go to.
i did slow tempo and paused squats until 275 for about 3 reps with 135,225, and 275, felt super easy then regular squats after
315x1
335x1
355x1(what I did last time)
365x1
375x1
- Im fairly confident that if i just did regular squats all the way through then I was good for 380-400
Hack squats, wide and deep and narrow and deep
leg curls
db front squat
stair master for 30 mins
I'm going later tonight to do some WODS and tire flips n shit
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Tuesday- Chest work
some power benching, 4 plates for a set of 5 that i worked up to
cable flyes
tricep pushdown on power bench, some cable work, nothing amazing
30 mins on stair climber
today- on accident, i did shoulders
OH Strict i went to 175 for 5
Push press- 185 to 260, possibly good for 275-280
dumbbell work
30 mins on stair climber
later tonight if i dont fall asleep ill go back and do some back work
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Thursday hmm i think i did some oly shit i cant remember, friday was nothing, tonight I did cleans up to 205, then 135 up to 185 doing the whole pull to certain heights, pause then clean it etc etc
then heavy shrugs.
Tomorrow night ill probably just do a half hour of some stair master
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I've been sick, go fucking figure
yesterday i was too worn out to go and this morning i thought i felt better than I really did
This morning
Squats- did 225x3x5 with a 4-3/5-"fast" tempo, so 4 seconds down, sat in the whole for 3-5 seconds then just went up as fast as I could
- This wore me out quite a bit and did a few 1 1/4 squats with dumbbells and that was it for that i felt like i was gonna pass out
recovered for a bit and did hammy curls and rode the bike for 10 minutes
now im resting and if i feel good by noon or so ill go out and do grace with a lighter weight
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Yesterday at about 1 or 2 or so I did grace with a lighter weight, 100lbs
Snatches up to 150, shoulder felt super tight so i stopped there
cleans up to 225
clean style deadlift up to 315(highest my weight set will go) for multiple sets of doubles
then some curls for girls
gonna head to the gym soon and just do some shit i missed out on for chest and back and watch the first match of the NPGL that was on last night
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Gonna dust off this journal and get back at it
I've been sucking at life lately and since September I have been working 60-72 hours a week so my gym time has been like once a week at best. I have also been going through the shit to be a CO and I am almost hopefully through it so with that being said, this week i am taking it easy and doing a decent workout for each body part just to get everything going again then I will go harder next week
monday- Chest
Bench press reps- 10-9-8 down to 1 with increasing weight from 135-245
super set with wallballs
increase in reps, from 10-60 increasing by 5 reps each round
DB hexpress
I forgot what else
Today- Pendley rows up to 235lbs
Lat pulldown- 6x10
straight arm pulldowns
cardio on the bike
I was doing a temporary site in Utica which is about a hr n a half drive from my house and then the site in ithaca which is a lil over a hour drive from me, all 12 hr shifts so i turned into a fat POS again. I told my supervisor that i need to get back to it so I am just working the weekends for awhile.
My goal is to just get into decent shape by the academy lol thats all I want
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Going Light this week just to get back into things
OTMEM for 10 minutes
5 snatches/ 5 push press at 70lbs for a warm up
50 reps of side db raise and front DB raise
seated shoulder press on the machine
rotator cuff work
then 20-30 minutes on the bike
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Chipper for tomorrow night
Thrusters- 10/10/45#
5/5/135#
1/1/? whatever i feel like i can do for heavy singles
Wallballs- 50 reps
Clean and press- 30 reps
wallballs- 35 reps
KB swings- 50 reps
wallballs- 25 reps
OH Squat- 25 reps
wallballs- 15 reps
burpees- 25
wallballs- 10 reps
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I just went heavy on squats and did the chipper right after, next week i will look back in my old posts n redo the same type of program i did before
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Bench/row/wallball circuit
Round 1
Bench- 135x10
Row- 1 min/.300
20lbwallballx10
Round 2-5 was the same just did 185, 225,245, 270
Push up circuit I used to do on the squat rack with varying heights
tricep and ab work
weight- 289 :uhhhfacepalm: :raging:
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what's your diet like?
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I havent been measuring or weighing anything but mainly chicken breast and green beans, sometimes like just now ill make steak and what not.
My diet before was shit, I was eating probably once a day and I had a irregular sleep pattern since id do like 2 overnights, 1 day off then work day shift then work overnight etc etc.
Its veterans day i think so the gym is closed so ill be doing olympic shit outside for the last time since its looking like snow for the rest of the week and its the last warm day :( NY sucks ass
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Supplements, Creatine, 1 table spoon for each meal and before bed and waking up. I bought the 380 serving one so itll last quite awhile
Synedrex, not really for the weightloss, but for the extra energy.
weight- 286
Yesterday was cleans and snatches
today
I havent deadlifted all summer long or so...its been awhile since it felt like i was going to get a hernia, but I was able to do them today
Clean style deadlift- worked up to 315 and did a regular deadlift at 335, felt easy but not going to keep going up on the first week back
BB Rows
DB Rows
lat pulldown, 3 different variations
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hmmmmmmmm shoulders n shit today
Heavy Thrusters, a lot of wallballs with dumbbell work, havent figured it out yet but ill plan it out when i get to the gym..jackie might be a good WOD to do
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Well today sucked balls, didnt feel well so ill have to finish it up later
Thrusters- 185lbs
Jackie, couldnt finish felt like I was going to puke
some side raises and still not feeling better so i left. ill have to take synedrex after my workout
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Supplements, Creatine, 1 table spoon for each meal and before bed and waking up.
Isn't that a shitload of creatine? Must be like 25-30g/day.
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Yeah just for the first 4-5 days then 5 grams a day
Today I just did skwats to 365lbs and then i realized i had to get going to put my weights away at home n get my hair cut n tires put on for my interview on sunday.
Ill be going back in a few hours to finish up the shoulder shit i didnt finish and legs n cardio n shit
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I counted wrong on my weights for cleans so i was doing more than I thought I was which is good since a few days back when I did cleans i could barely do 205. SOOOOOOO today
OH Squats(to get loose ) barbell for 3 sets then 100lbs for 2 sets of 10
Cleans- power clean from the floor then right into a hang clean with a squat catch from 100-185? something like that then just a power clean from the floor.
195x1
205x1
215x1
225x1 with a push press
Did some snatches but my shoulder was too tight
DB side raises and DB upright rows
Circut
Wallball/db swings(50lbs)
20 reps/10 repsX3 rounds
then some bike ridin for 15 minutes and got bored
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Weight- 289
Bench- worked up to 280 for a single, felt like it was probably 80% or so.
then a lot of tricep extensions with dumbbells and machine work.
20 min bike ride
going back tonight to do metcons n what not.
Also yesterday after my interview i had time to do 30 mins on the bike
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Night time weight is the same.
Just did some cleans, from the floor(power clean) into a hang clean with a squat catch. I did that from 95(up by 10s on each side) to 195. then I just went from the floor to power clean and I thought i had 230 on the bar, just trying to pr my last one by 5lbs but i fucked up and only had 225 on it. I gotta say though that it was easier.
overall i did idk 10 sets or more
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Skipped this morning, just wasnt feeling it.
Tonight will be some kind of back routine.
Deadlift- rows- pulldowns etc etc
As far as a metcon, maybe since i skipped push ups on monday, Ill do push ups between my deadlift sets
ill just go with the flow n whatever happens happens
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Yesterday i just did a lot of thrusters and wallballs, anyway I woke up this morning feeling good but when i got out of my car at the gym my legs were sore as fuck, IDK why they felt strong a hr before then sore as poop
So my weights werent that good today, just did what i felt comfortable with
skwat- 345, got my skwat session on camera but the gopro is widescreen and it just looks weird lol
leg curls
db stiff legged deadlifts
Having thanksgiving dinner tonight instead of next week cuz everyone has to work so ill try to go to the gym after dinner
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Morning- 1 serving of creatine and a 100 calorie snack thing
Bench- worked up to 290, had probably 305 in me if i had a spotter.
CG Bench- played around with 185 for 3 or 4 sets of 10
Lying tricep DB extensions, went from 25s-40s increasing by 5lbs, about 15 reps til 40s were 10 reps
Machine, 3 or 4 rounds of v pushdowns and rope pushdowns
BY this time my triceps were fried
Elevated push ups,
15 reps
15 breath rest
13 reps
13 breath rest
10-7-5-4-3-2
15 minutes of cardio
Tonight will probably be olympic lifts
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Bitched out on deadlifts today, decided to do sumo which i havent done since i was 18 or so, well heavy anyway and during my warm ups i heard a pop and a lot of pain in my foot like something tore
-
Along with the foot fucked up i think i jerked a lil bit when it happened and my lower back is fuuucked, last night i thought it was my hip and i couldnt get a lot of sleep but after moving around its my lower back but I was stupid and squatted anyway today.
135x5
185x2
225x1
275x1
315x1
345x1
355x1
370x1
375x1
385x1
400x1
- No belt or knee sleeves or anything, felt like i had maybe another 10-15lbs in me and it was a fullish squat, definitely below parallel.
Some leg curls and just laying down the pain shot to my quads so i did a bit and left, currently have a hot pad on it and just going to stretch n rehab it this weekend. Might squat again on monday so I can get into that routine again so my legs wont be dead as fuck by the time friday comes around.
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man take it easy. don't push for no reason, if you're hurt be hurt.
and maybe get back to dropping some weight? i know being heavy make everything harder on your back.
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Yeah i was expecting to be crippled this morning but my back feels good, no pain at all. I will up the cardio a bit and throw in more volume. Lately the diet is consisting of rice n chicken with a bagel, turkey bacon n coffee. Thanksgiving was rough but screw it, i only eat cheesecake on holidays. Im thinking that im going to do light volume or speed work after heavy skwats n deadlifts so heavy squats speed deads etc.
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Of course I was all jacked up to go to the gym today but last night at work about 2hrs before I had to leave i got a massive headache n then i felt like I was going to either puke or shit myself. After the worst 1hr drive ever i barely made it to the bathroom and puked up all of the soup i had yesterday...soooo i guess I saved about 600 calories. Anyway I feel decent but I'll be waiting until later to go to the gym just in case
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Bench- worked up to 315, had probably 325-330 in me
CG Bench, 3x10 at 135, 185, and 225
lying tricep extensions(DBs) 25, 30,35,40lbs 10 reps each
machine work for triceps
push ups
going in about 40 minutes to do back
Rack pull stiff legged deads
Speed box skwats
then ill just fill in the rest later
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The back work, just did light RDL off a rack since my flexibility is shit
RDL- 185x3x12
Machine lat pulldowns, 2 variations for 4x10 each
something else
bicep work, straight bar curls from the bar up to 95 then back down by 5lbs
shoulder day was yesterday i think
strict shoulder press- worked up to 185
db side raise, 4x10
barbell front raise- 3x10
OH DB press- 3x10
rotator cuff work
Tonight Is Skwaats
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Skwaats
warm up sets 135-225
275x1
315x1
345x1
365x1
390x1
405x1
-390 felt shitty cuz i let hair out at the bottom and i guess it caused me to tip forward a bit
-405 felt a lot easier than 390 but still probably 95% of my max.
Progress is slowing down for Squats so my noob gains are just about done. Going to start working on heavy triples or doubles and increase and do high box squats(1 or 2 inches high) so i can have a heavier load on my back. Probably do 2 weeks triples n 2 weeks doubles.
Dropped to 225 and 135 and did rep outs
4 sets of doubles for speed deadlifts at 225
db squats, 55s, 65s,75s
hammy curls
15 mins on a bike
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On Friday I believe I weighed 295 eeek
Over the weekend I did a low-no carb diet with increased fat mainly from almonds.
- The most carbs I had were from the sub rolls on my sub then the rest of the day was 1 light bowl of progresso soup and i snaked on turkey sammich meat for the weekend.
-Yesterday i had some eggs in the morning, lunch was a 1lb chicken breast stuffed with steamers veggies n rice, dinner i had another one and for some reason that just filled me right up.
I believe Im sensitive to gluten, cutting the carbs out or eating 50gs or less gives me more energy, usually I feel like i have to nap a nap around 1 or 2pm but now im wide awake all day and sadly all night.
Todays weight- 290lbs after a bagel and 10oz of water
Workout
Bench- worked up to 305 for a single, felt easy, just didnt want to get up near my max again cuz of what i did next
-dropped to 225 and picked 25 reps i had to do, succeeded with 15, took a break, did 3, took a break did 2 and my triceps were just fucked
-dropped to 165, did 20 without break, then 5, break then 5.
my breaks were about 15-20 seconds each at most.
Incline DB Flyes- worked up to 40sx10
-Usually go a lot heavier but I haven't done them in forever and just testing out my shoulder
Lying tricep extensions, 10 reps from 25lb dbs-40lbs
lat pulldown pushdowns 2 rounds 10-15 reps each
tricep rope pushdowns- 85lbs
1 arm tricep rope pushdown-40lbs
vbar pushdowns- 130lbs
gonna go eat, relax and hit back later tonight
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Weight- 287 last night so a drop of 8lbs so far
Back last night
Deadlift- worked up to 405
rack pulls just below knees- 315x3x5 just focusing on dem hips
lat pulldown for 4 sets with the straight bar and 4 sets with the handles
ab work on the lat pulldown doing standing crunches
bike for 15 minutes
Today theres a storm hittin NY and the roads are nasty in my area cuz they suck dick at plowing, so i will either just wait to see what its like later or just hit it hard tomorrow morning.
eating- it seems I've accidentally fallen into a intermitten fasting type program but im just not hungry until about 11.
ive been eating almonds and cashews until my chicken is finished cooking which should be done any minute
2 stuffed chicken breasts with peas and carrots and a bit of shredded cheese with some sauce.
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Thinking about doing like a 30 minute chipper tuesday mornings and friday mornings, depending on how next week goes with it ill see if i have to do monday n wednesday or something to get myself rested for leg day
Wallballsx25
push upsx15
sit upsx15
dipsx10
cleansx10
wallballsx25
thrustersx10
Row 1/4 kilometer
probably just do that as many times for 30 minutes
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This morning did 3 rounds of
OH press with 135x10
wallballs, 50-40-30
db side raises and other dumbbell work and bicep work.
Later tonight ill do idk maybe a half hr bike ride, and little shit like forearms and some trap work.
I have to get some arch supports for my shoes, I'm hoping thats the problem because id like to get back into running again since after my interview next friday for the county to be a CO, i have to do the mile n a half run.
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Later is skwaats
just now I cooked my food for idk 4 days and figured id count calories n macronutrients again
I made stuffed chicken with veggies n cheese
totals for 10lbs of stuffed chicken
7000 calories
264grams of fat
136 grams of carbs
1096 grams of protein
The protein seemed high but it said 24 or 25grams per 4oz and theres 16oz to a pound so im assuming its right lol
spread this over 4 days and throwing in my almonds n cashews that will be my snacks with a few other things i bought im looking at probably 12-14k calories per week.
I probably will just eat 1 chicken breast per day this weekend since ill be working and I dont do shit at work so that will make it go 5 or 6 days.
so assume 12k calories for the week and assume i burn idk 2500 a day which i know its more than that but use it at as base.
so as long as i can keep at the 12k a week mark ill be burning about 1.5lbs or so which is what i want. But just in case I'm going to throw in cardio saturday mornings before work.
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I figured id put the price as well
Walmart prices in NY unfortunately, i hate walmart but its cheaper than everywhere else near me.
Chicken breast-10lbs- 22 dollars, i think it might be closer to 11lbs
veggies- 2 dollars
cheese- 4 dollars
again throughout the week i will be snacking on cashews and turkey sammich meat n what not.
fucked the protein count up, should be 1000 grams but still probably what i said with it being almost 11lbs worth
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Skwaats
warm up sets- 135, 185,225,275
315x3
335x3
345x3
365x3
Box skwat- 385x3
405x2
Speed deadlifts- 5x2x225
leg curls
ab work
final weight for the week with cheating today and last night uggh ik ik 288, so its a drop in 7lbs the first week
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Bench
warm ups to 275 using triples
305x1
315x1
325x1
225x15
135x20
incline DB flyes, 10 reps each, 30, 40, 50
lying tricep extensions, 10 reps each, 25, 30, 35, 40s
tricep pushdown circuit on the lat pulldown
ab work
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This morning.
Bike ride- 15 minutes
Half Jackie
1/2 km row, 25 thrusters and 15 fat mans
bike ride- 15 minutes
tonight
Deadlifts- worked up to 405 again but it felt much easier than last week
Speed Skwaats- 225x3x2
275x1x2
315x2x2
225x1x10
For my second set of 315, i did 2 plates close together and 1 plate further out to mimic bar whip
bb rows- 135x3x10
lat pulldowns, 3 sets of 2 different handles
bicep work and forearms
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I was going to go this morning but I just felt like shit, deadlifting yesterday just killed me haha
So today will consist of waiting til 1 to go to the post office to mail out my fix it ticket and finishing up my application for the county CO job for fridays interview.
Tonight- Shoulders plan
BB
strict press- worked up to 165 for a set of 5
Z press- worked up to 135x5
upright rows- 85x3x10
DB
Side raise- 45 degree side raise- 25-45s by 5s for 10 reps single arm
Front rais3- used a 45lb plate for 3x15
upright rows i think i did these
Machine
face pulls- fuck forgot these
ab work- stand up crunches on the lat pulldown
sit ups- hold 2 dumbbells in a lockout position and sit up with them, went up to 25s or 30s
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Pancake and OJ Skwaat workout
Below parallel Skwaats
135x10
185x5
225x2
275x2
315x10
350x1
365x1
385x1
412x1(yes counting the weight of the clips)
Speed deads
250x5x2
DB front skwaats
120lb total- 3x10
Hammy curls
honestly, i had to do these in the morning cuz of an interview later but I felt strong this morning and i feel stronger at night. If i hadn't done the 10 reps with 315 then I'm curious to see how I would have done but im happy with 412...yes lol
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yeah man how is that job search going?
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Still have the job that ive had since 2011 but i had an interview tonight with the county to be a CO, of course at 6 at night on a friday in downtown syracuse. Absolutely no parking spots, i drove around for close to an hour trying to find one and couldnt and i called the people to tell them and nothing. I finished everything for the State to be a CO which pays a lot more so thats just a waiting game, probably in the academy by june. I also have another interview for Nucor, a steel plant in january for the second round of interviews. Pretty much I have a lot of interviews lol but if for some reason none of them work out, I have 2 years of straight training to be a Seal, I figured that might be a good direction to head in.
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Gym is close wed-thurs this week so gotta squeeze things into 3 days
Monday
Incline Bench
barx20
95x10
135x10
165x10
185x10
205x8
225x5
250x2
Floor Press
worked up to 255x2
db flyes- 30, 40, 50 for 10 reps each
machine press- big drop set
later tonight is shoulders...tomorrow is back and SKwaats on friday
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Back this morning
stiff legged rack pulls maybe 4inch from the floor or so
-135,185,225,275,315
-10 reps each
speed Skwaats- used a box and did 8x2x225
lat pulldown work and some biceps
tonight
strict press- worked up to 175x5
upright rows- worked up to 95x10
side raises- 25-55 by 10s for 10 reps each
FInishers- just seated front raises kind of but you touch the DBs at belly button, chest and head height
wallball/push up wod
20 wallballs, 15 push ups for 3 rounds no rest in the pool area which is about 85 degrees
ab work.
resting tomorrow and xmas cuz i cant go to the gym so friday will be something easy in the morning and Skwaats in the evening
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Caffeine and Kilos
Was feeling a big groggy n shit so I drank some left over coffee this morning uggh, a little less than half a pot or maybe it wasnt that ful idk, there was a good amount in it.
The Plan depending on how many people are in the weight room tonight
Skwaats- I went for a single last week so this week im going to work on heavy triples again
Last triple workout
315x3
335x3
345x3
365x3
Box skwat- 385x3
This workout id like to hit for triples
325
345
355
375
385 without a box if my legs hold up, if not then i wont be mad. then progress with box skwaats
Speed deadlifts- im going to do 8 sets of 2 starting at 225 then just increasing maybe up to 315
DB skwaats
farmers carries possibly and some heavy hammy curls with some kind of cardio maybe walking, my foot feels a lot better i havent noticed stiffness or pain lately.
Next week, I bought a few Bud/s prep books for shits n giggs and was going to throw in some of their workouts 2-3x per week in the mornings. I'm going away from typical crossfit since im starting to have a hatred for it like i have for the toyota prius.
WHY DO I HATE CROSSFIT NOW
1. for one the paleo shit....gtfo
2. Glassman sits on his ass and makes i think an article said 5 million per year or more just by taking circuit training and slapping a name on it when he cant do any of the workouts himself
3. When I went full crossfit which is like going full retard, I was weak as hell, yes i lost weight but i lost a lot of muscle and strength.
4. I posted a funny picture on crossfits fb page and they immediately deleted it, it was 1 of the memes with the rock and the girl where the rock says Ok we are going to do cleans today, the little girl says cleans do you mean a regular clean or a squat catch clean and the rock gives her the look. I thought it was funny, crossfit did not.
I gotta finish up my power dump n foam roll n hit the gym
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Felt tired before the workout so pounded some coffee beforehand.
Skwaats
warm up(5-1 reps)
Bar-315
Working sets
345x1
380x1
405x1
415x1
422x1(Yes I count the clips!) - Thanks to Travis for spotting me to make sure I didnt break my body
Speed Pick up and let downs
225x2
245x2
265x2
285x2
305x2
325x2
100lb DB front Skwaats super set with calf raises for 3 sets of 10
Hammy curls
standing cable crunch- used to only use 75s, now lifting completely raw i use 100lbs..I have abs...SOMEWHERE!
Goodnight everyone and to quote Mark Smelly Bell "Remember Strength is never a weakness"
PPS
After about half a year off with 2 weeks of light prep work and almost 6 weeks of ass bustin workouts
Beginning Now Best
Skwaat: 320 422 565
Deadlifts: 330 430(estimate, probably a lot more) 580
Bench: 260 325(estimate of about 335-340) 440
Goals
Skwaat: 600
Deadlift: 550
Bench: 400
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lol welcome back from the crossfit brink.
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Yeah thank god lol, i added some quick bodyweight circuits as a warm up and after with a half mile run and ill stick to just that for quite some time and not get too crazy with it like i did with crossfit
Morning
2 rounds
15 push ups
30 jumping jacks
15 arm circles
Bench- felt weak, didnt eat before or eat too much on sunday so energy levels were a 6/10
worked up to 275x5 then 135x30 close grip
Pushdowns- full stack with a vbar and the rope i go light for 4 sets
tricep dumbbell work
1/2 mile run
10 min Amrap
5 push ups
5 fatman pullups
10 air skwaats
tomorrow morning
partner row 2km every other 1/2Km we switch off
10-1 of wallballs-pushups-burpees or air skwaats
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LBSS, do you see anything I can change, I see my numbers in the squat are still going up but slowely. I noticed that I had a hard time keeping upright with 415 and up on the way up and my back just feels like its on fire after a few sets in.
I am thinking that i need to stretch since i have the donald duck ass and I am thinking of doing more lower back work like RDLS and good morning. Probably have to start doing more bb rows and db rows for helping to strengthen my upper back.
But if you see something I can change with my training then let me know and ill experiment a bit
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This morning
Warm up- 2 Rounds in 80 degree pool room
30 jumping jax
10 push ups
15 arm circles
Partner row- 1/2 km row on n off for 2 km
1/2 mile run
5 rounds of
10 wallball
10 BB thrusters
10 fat man pull ups
tonight is back and some shoulders, i gotta work new years eve n day but friday will be normal skwaats
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yeah if your butt wink is bad then spending a little extra time, like 3-4 minutes, doing some hip and ankle mobility stuff before you work out is not a bad idea. i'll dig up a vid of what i do right before squats, every time. dreyth does it too and his deep squat is super solid now.
depends on your goals, though. last i remember you were trying to lose weight and work on conditioning for a work physical. if that's me here's what i'm doing, roughly speaking:
1. get diet in order. infinite options here but pick something and be consistent about it. i think you get plenty of protein and veggies so as long as you're in a deficit here week to week you're probably doing okay.
2. lots of low-impact steady-state cardio. biking/stationary biking, uphill walking on the treadmill, maybe some light jogging mixed with walking. easy on the joints, long on the duration. 30 minutes on days when i lift, an hour on days when i don't. alternatively could do some chiller long circuits on lifting days and steady-state on non-lifting days.
3. stretch every day, with primary focus on opening hips, ankles, and thoracic spine. lmk if you want some ideas for a mobility routine.
4. low-volume weight lifting ~3 times per week. work up to a set or two of five for the big lifts (BP, squat, DL) and two or three sets of 8-10 for supplemental lifts (RDL, GHR, rows/pull ups, beach work. try to add weight over time but don't get too pressed about it.
5. at least one day of full rest per week.
that's basically it. you have the dedication/discipline to work out consistently, you just need a little bit of structure i think. i know you <3 circuits but crossfit-style circuits are in that weird medium-intensity space where they're too hard to let you recover from heavy work but too light to be building strength. not a great training focus for most people. you're better off building strength and muscle through PL/BB stuff and building a fitness base through low intensity cardio. still, they can be really fun, especially if you're working out with other people.
/$0.02
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yeah I will have to dig up some old stretching routines and right now I think as long as I can do a decent 5 mile run time I would be set for the Academy but that is not until June probably. and yeah my diet has to get better but its not as bad as it used to be. my weight loss has pretty much stalled but I can tell that my trapz, tris, chest, legs n back are all significantly bigger. I have a navy seal prep book for bud/s that has stretching routines but ill look at yours as well. My fav stretch is when youre on your back, ass against the wall and feet on the wall. Really i cab combine chest n shoulders, i really dont care if my bench goes up, just want to get my pushups back up. So that will free up 2 days to do low impact cardio n to recover more from deads till i do squats.
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by june, swim 500 yards in 7-8.5 mins, pushups in 2 mins: 100-120, sit ups in 2 mins: 100-120, pullups in 2 mins: 20-30, 1.5 mile run in 8:-10 mins. If i can get to 250 by then these numbers should be somewhat reachable. When i was 250 i was able to do 800 pushups, 1k wallballs n 1500 jump ropes in about an hr n a half and run the 1.5 mile in just under 12 mins.
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yeah i think a lot of those numbers would improve just from weight loss. here's the hip video i was talking about:
http://www.youtube.com/watch?v=JBHzXF-mVjY
fwiw i also add a bit of hamstring stretching and pigeon stretch to this sequence, at the end. hamstring is: plant the forward foot and shift the hips back and torso down until i feel a stretch, stretch/release. pigeon stretch is what it is, but always moving around a little and "pressing into the corners" as starrett puts it. not static.
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^^ that vid is gold
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KK I gotta head to work but ill watch it and do it bfore my squats tomorrow
my workout from tuesday
Deadlift- workd up to 425
everything else doesnt really matter so ill just list them
bent over rows
lat pulldowns(8 sets, 4 n 4 with different handles)
biceps
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This morning
warm up- 2 rounds
30 jumping Jax
10 push ups
15 arm circles
1/2 jog (yog)
then 10th of mile walk
1/4 mile "sprint" at 7mph
10th mile walk
1/4 mile sprint at 7.2
10th mile walk
1/4 mile sprint at 7.4
10th mile walk
1/4 mile sprint at 7.6
end with 2 rounds of the same warm up
I am not doing wheels today because I am going to switch legs to mondays. If i hit legs on mondays ill have the rest of the week to focus on running n what not and I wont hold back
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1/2 jog (yog)
lol'd.
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Lol people still get confused when i say yog. Im thinking to save my joints ill stick with 1/2 mile run n a 25 min hard bike session for awhile. Right now my lower back n shins feel like theyre on fire at 1/4 of a mile.
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low-impact good until you're a bit more svelte.
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This Morning
warm up- 2 rounds
30 jumpin jax
push upsx10
15 arm circles
1/2 mile run
pool room
"partner" workout
120 push ups, one person does as many reps n the other person continues until you hit said reps.
I did probably 70 myself or more.
wall balls, 100 reps we switched every 20 reps
fatman pullups x60
15 min arc trainer
later if the weather holds up ill do skwaats
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Skwaats tomorrow morning
Ordered a slingshot just now, about 4 years ago I tore my RC and every now n then ill get little stings n can feel it if my arm moves a certain way so hoping this will help out a lil bit. Just hoping to stay injury free for the academy.
I have a red band from back in the day and im going to use it to skwaat with like the hip circle to help push my knees out, also get some video of it to see how my form is.
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Skwaats! :ibsquatting:
This morning it felt weak since changing the day im doing skwaats and it being morning im generally weaker.
Skwaats
warm upx2 reps from 225-315
335x1
365x1
box skwaat
385x3
405x3
430x1
440x1
450x1
hammy curls, single legx10 reps at 30, 40, 50, 70, 85lbs
double leg- full stackx10
standing cable crunch 4 sets at 85lbs
lying dumbbell idk overhead crunches, worked up to 25sx10
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My body feels broken lol but Im going to continue on with tonight because I have to do speed pulls, cardio and bw circuit
gonna get my sudz on and do some hip stretching, what itll maybe look like
speed pulls- 8 sets of 2 starting at 225 and progressing depending on how easy it feels
some kind of push ups, air skwaat and something else circuit
30 min of cardio
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I did shoulders this morning
BB OH press- worked up to 200x2
Standing DB press- worked up to 80sx10
db side raises, 30s-45sx10 each by 5lbs
some ab work and bike work.
Tonight is the bw circuit n shit.
I'm also having a hard time with fully committing to running and what not since i busted my ass to get to my pathetic 425 squat and itll just go to shit once i start running. So ill have to switch my mind set i guess and follow the navy seal book I have
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so don't run. row, swim, bike, whatever.
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ima keep with the running, only running helps me with it since I dont want to be in the slow group for the academy n feel like a dip shit, i just wont go too hard too fast with it. Tried to go tonight but theres a snow storm, perks of living in NY! ugh horse shit, i shouldve moved when i had the chance.
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oh yeah i forgot about the academy test. should neg myself for that but i can't.
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Yeah, if i can do a slow 5 mile then id be fine, idt they run as much as they say they do.
This morning
-workout partner just bitches and bitches and bitches so i was a wee bit pissed during it. He has an excuse for everything and if he sees me doing something like i did for abs hell go down n just sit in the bathroom until he thinks im done. But hes only there to give me spots, whatever else he does i dont really care anymore, when he starts bitching i just walk away.
Stiff legged rack pulls(maybe mid shin level or a little lower)
bar, 95, 135, 185, 205, 225, 275, 305, 315- my reps went from 10-3
Good mornings- just getting used to it since I havent done them since idk HS so about 7 years and doing it with a straight bar is a pain in the ass so I just used 135 for 10 reps
Lat pulldown, straight bar and handles- 4 sets each, 10 reps each
biceps
tonight is SEAL shit
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2 rounds max push ups
Round 1- 40 reps
Round 2- 18 reps
2 rounds max wide push ups
Round 1- 25
Round 2- 15
2 rounds of triangle push ups, idk i did 1 round of 10 n my tricep locked up lol
2 rounds of max wallballs
Round 1- 100 reps
Round 2- 20, on the 20th rep my stomach felt a wee bit shitty
10 min bike ride
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quick Chest/Tris, had to get my haircut in the mornin
Felt heavy as hell, my chest n tris were destroyed from last nights push ups
Bench- 3 grips close, my normal and wide grip
bar-20,20,20
95-20,20,20
135-10,10,10
160-10,10,10
185-5,5,5
205-5,5,5
Tricep pushdowns- used V Bar
started at 50 and increased the weight trying to do 20 reps each weight, when i could make 20 reps i went to 15, when i could make 15 id go to 10, if i couldnt make 10 id switch to the rope pushdowns same system
50-100x20 reps
110-120x15 reps
120-160x10 reps
while i was waiting for my workout partner to get done with his pushdowns i was doing lying tricep extensions
then some standing cable crunches
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Legs
Skwaats- warm ups from 10 reps - 3 reps: bar-365
395x1
415x1
430x1(2lbs for clips!) new PR
430x1 box skwaat
450x1 box skwaat
Hammy curls
DB skwaats- 2 sets, 120lbs, 140lbs for 10 reps each
tonight ima muster up to do some bw stuff n biceps
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Didnt hit the gym this morning because I had an interview and a nasty headache.
Tonight
Chest-tris-bis
Bench warm ups
barx10
95x10
135x10
185x5 paused
225x3 paused
275x1 paused
300x1 paused
Working sets
315x1
325x1
335x1(2014/2015 PR)
SLANGER BENCH (Mark Bells Slingshot, Original)
Got used to it at 225x5
275x5
315x5
335x3
350x2
365x2
395x1
-Had 405 in me but 1 spotter so I wasnt going to risk it.
Incline bench(DB)
60x10
70x10
80x10
90x10
100x10
Tricep pushdown circuit
VBar regularx10
Vbar bent over JM pushdownx10
Rope pushdownsx10
single arm ropex10
3 sets of that, the weights varies i think I used 160, 160,110,40 for my last set
some bicep stuff but my triceps and chest were so pumped that i just didnt feel anything in my biceps
chest press machine- drop set from the whole stack to 100lbs
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This Morning
2 rounds of max reps each
Regular pushups R1:50 reps R2:18
Wide push ups R1:20 reps R2:22
Triangle- 1 round of 10 reps- my tris were tightening up like a mofucker
Had another kid working out with us so we did this
1 person 20 reps of wallballs while the other 2 did jumping jax until it was their turn to do wallballs, we did 3 rounds in the pool room probably 80 degrees or so.
some bicep curls after and RCuff work, ended with abs
Tonight is back
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Does Chris hickson still come on here btw? Hes a stronger puller than I am obviously but it seemed like he hit 800 something at 1 point and then started to get weaker as time went on, didnt know if hes still jumping around in weight classes or not.
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hickson hasn't logged in here since 2012.
EDIT: still training though, at least as of last fall. grip strength still mind-boggling.
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Yeah i saw a vid he posted like a month or 2 ago of bombing out on 800lbs, he got it maybe halfway or less and his nose blew up and the lilliebridges helped him up on it. I just remember when he used to be able to smoke it.
Tonight
Back day- On all of the pulls around 275 and up I held it for 5 second pauses at the top to work grip strength
Stiff leggers rack pull mid shin
warm up- 135-275
315x3(pulled them like 3 singles)
345x3(pulled them like 3 singles)
365x3(pulled them like 3 singles)
385- regular pull
405- regular pull
Bent over row- focused on my upper back tightness
135x3x10
Tbar row- worked up to 5platesx10
- the position of these made me want to shit my pants, its like biking on an upright bike where it feels like you took a dump after eating a ghost pepper.
Lat pulldowns- worked up to full stackx10 i believe 4 sets total with the same handle i use for t bars
- straight bar reverse grip- 115x3x10 focusing on a 2-4-2 tempo
TeaPots(oblique side bends) 65x3x10
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This morning.
Had to deal with shit from my "workout" partner who will probably not be one anymore
I did some stretching in the pool room, a lot of hips n shit and then some ab work
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Friday night i did a lot of arm week
This morning- didnt sleep well so i was groggy n shit so I didnt go and I'm going to start tracking how I feel.
Last skwaat session I felt really good id say 9/10
This workout
Feeling- 6/10
Bar feel- 7/10(how the weight feels on my back)
I lowered the volume because I wanted to get heavier triples instead of wearing myself out
bar-315 were warm ups
365x3
375x3(pr)
385x3(pr)
405x3(pr)
- This was a big confidence booster, I didnt feel great and yet now when I look at 405 I dont psych myself out and get intimidated. I can look at it now and just have the confidence to say yup ima hit this easy
DB deadlifts for 10 reps, 80s, 90s, 100s
hammy curls- heavy single legs and then 3 sets of dub legs
bicep work
tomorrow morning some bw shit possibly and a lot of ab work
Steady weight at 294 which is bad BUT i think im getting leaner and my legs and upper body mainly back, trapz, arms and mid section are getting bigger and bigger
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congrats on the PRs :lololol:
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Thank you sir. Soon I'm going to buy just a cheap belt and get some heavy duty knee sleeves to protect myself as the weights get heavier and heavier from this point. I'll probably utilize them like the slanger, do as much work as I can raw then throw the belt n knee sleeves on.
This morning
idk weight, forgot to check.
bike for 30 minutes, nice and easy and I havent been sleeping well lately so it was just a groggy day like yesterday
3 sets of 20 reps for medball sit ups(thrown to a partner)
Tonight is chest and Tris
Also, I have been keeping my calorie count between 2k-2500 on the weekends and ill track it today to see if i can keep it around the 2500 mark.
Morning- bagel w/ whipped cream cheese and 5 slices of turkey bacon - believe thats 400 calories or so, lets say 450
Lunch just now- 1lb delmonico steak and a birds eye veggie thing with a serving of bbq sauce- 1000 or so total
Cal count so far- 1450
In college wed get hooked up to a machine that told us our body fat and shit like that and how many calories we burn in a day at rest and at 215 or so i was burning 2300 calories a day at rest. I would assume that carrying much more muscle alone would raise that upwards of high 2ks. After I get the state job ill be going to a hospital to have the water tests done to figure out my actual body fat and what not.
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Felt- 7/10(hungry)
Mood- groggy/sleepy
Soreness- lower body and back
Chesticles
warm ups- bar-225: 10-3 reps
275x3
300x3
315x3(2015 PR)
Slanger Bench
335x5
360x3
385?x1
Incline DB Press: Didn't count reps really but 10-15 reps
70s-100s
then a big tricep set with v bar pushdowns, JM pushdowns, rope and single arm rope which i call Mandingos cuz it looks like you're doing pushdowns with a 20" CAAK in your hand.
and some close grip on the chest press machine.
weight- 295 uggh fuck fuck fuck. Mirror shot though showed more definition in my arms and they are bigger along with my trapz
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Last night was back, weighed in at 292, umm nothing to really report just my last night of doing stiff legged rack pulls and didn't go too heavy because I slept wrong and my back was fucked.
This morning- 20 mins on arc trainer
ab cable crunches - worked up to 130 from 70. Before my raw days i could do 70 fine but 85 would feel heavy as shit but now adding just raw work in for the past few months have made my mid section a lot stronger
tea pots- worked up to 100s for a set of 10 starting at the 70s
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last night was shoulders but it was a shit night, just not feeling it, did OH presses with 60lbs DBs for 3 sets of 15-20 or so
went right to triceps
10 reps close grip bench off of 5 board, 3 board, chest, 3 board, 5 board: 2 rounds
single arm pushdowns 4 sets or so
shit night
this morning
Rep Squats- felt weak and my conditioning was shit
225x20
New Leg wraps- 225x2x10(blood circulation cut off so stopped at 10 reps)
Slanger Bench- 225x22
225x13
225x10
curls- 30/40/50lbs DBs for sets of 15
20 min bike ride
Wanted to do more but took thermoxyn before the workout on accident and stomach was iffy
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Made it to the hiring pool for Nucor which is a steel mill near me. With it my gainz might drop when they decide to hire me but even with the lowest paying job there at 10 an hr, with the weekly profit shares on a bad week turns into about 20 an hr. It'll be good to have until I get to the academy but my weight definitely drop
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Made it to the hiring pool for Nucor which is a steel mill near me. With it my gainz might drop when they decide to hire me but even with the lowest paying job there at 10 an hr, with the weekly profit shares on a bad week turns into about 20 an hr. It'll be good to have until I get to the academy but my weight definitely drop
your body will adjust to the increased work load. your gains will drop only temporarily...
...provided you eat enough! if you dont lose weight theres no reason to keep losing strength.
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true that but its usually 12-16 hr shifts, 100 degree temps so quickly ill probably lose some weight but my body will hopefully adjust, but ill only do it until i get to the academy
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true that but its usually 12-16 hr shifts, 100 degree temps so quickly ill probably lose some weight but my body will hopefully adjust, but ill only do it until i get to the academy
oh damn. gonna be tough to will yourself through the workouts and have an apetite to eat.
olive oil is your friend.
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yeah my awesome use of a keyboard on my phone. When they call me for an opening itll be swing shifts so I will just have to get used to the swing of things and not bitch out.
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This morning- 15 min treadmill walk on an incline
15 min bike ride- 4 miles
some stretching
later i was going to do legs but ima switch it to chest instead, im feeling a bit tired and dont want it to hurt my skwaats
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Bench- doubles
warm up: bar, 95,135,185,225
working sets: 275, 315, 325
Slanger sets: 335, 345, 365
Incline db press-sets of 10 with 70, 80, 100lbs
tricep work
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I felt really weak this morning
skwaats- worked with doubles
working sets: 365,385,405(405 was with knee wraps)
again last week i did these for triples without knee wraps. I might go 1 more week of heavy and see how I am, if I crap out again i will do a deload with just light repetition days.
then the usual leg shit after
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Nov. 3rd I started this all again and here is my progress so far
Squats: 335 - 430ish + 95lbs
Bench: 265 - 335/340 + 75lbs
Deadlift: 365 - 430(havent tested this max in quite some time) +65lbs
going on my 14th week, with 2 weeks as just a warm up so this is the result so far in 12 weeks.
Doing things the honest way is good but fuck is it slow, if I were on the prohormones I would have been probably 500 skwaat, 400+ bench and a 500+ deadlift lol oh well
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This morning i had a few things to do so skipped the workout but going in about an hour to hit up shoulders.
The plan
warm up- seated shoulder press- 15-20lbsx100 reps
side raise-15lbsx100 reps
1 arm push press with barbell(have 1 side in a corner and push up on the other)worked up to 2 plates for sets of 10
kneeling 1 arm push press- worked up to 1 plate+10 for sets of 10
upright row-DB/BB- worked up to 50s for dbs for sets of 10 and bb 95 for sets of 10
side raise- 45 degree raises- worked up to 40sx3x10
rear delts- face pulls
Ab work- my standing cable crunches are getting stronger, up to a set of 5 with 145, 130 felt like 145 today about a week ago
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this morning just hit some tricep work
tonight is back and tea pots
also going to get into low bar squat, considering my leverage and flexibility right now, low bar makes more sense and feels better so tomorrow when i do my rep session i will focus on getting used to low bar again
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Weird back workout
Deficit pulls- had maybe an inch between my feet and the bar
135
185
225
275x1
315x1
345x1(new pr)
365x1(new pr)
385x1(new pr)
405x1(new pr)
- The plates i was standing on, my heel was in the middle and the top of my feet were in a crevice on the outside that was lower than the middle which allowed me to be able to squat the weight up instead of a typical deadlift style pull. More like a Eric Lilliebridge deadlift. When i decided to pull 405 from the floor without a deficit, it was easy but it was harder than the deficit because I couldnt get into that same position.
speed skwaats- 8x2x225
lat pulldowns
called it good, hitting up rep work tomorrow and just random shit that i havent done this week
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This morning weight- 291
Slanger bench
225x20
275x15
315x10
345x10
365x3
Just some curls
tea pots
going tonight to do some other shit idk what yet. Just a bullshit workout and saw a friend there so we all got talking n killed the mood
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You guys are goin to think this is an april fools log just in february but its not and I have absolutely no clue how i was able to do this workout today.
On last weeks episode of Eric SkWAATS i did 405 for a double with knee wraps, On tonights episode I absolutely destroy it.
Difference is i started low bar which was idk 2 or 3 inches lower than where i was putting the bar.
warm up- 135-275: At this point i realize its going to be good because 275 felt like i was moving just the bar
315x1: Felt like just the bar
365x1: Felt like just the bar
405x1: Felt like just the bar
435x1: Felt like just the bar(New PR)
455x1: Felt like just the bar(New PR)
475x1: Felt like 7/10(New PR)
490x1: Felt like 9/10(New PR)
500x1: felt like 8/10(New PR)
- I had a lot more in me but I hit a outrageous number and I am 4 months ahead of schedule.
315x10: easy as fuck i couldnt even really feel the weight
225x3x15 easy as fuck too
Heavy Hammy Curls: Full stack 3x10
Heavy abs
Over the weekend I ate fairly clean and Ive been drinking a lot of coffee with protein and i weighed in heavy at 299 but i think its just shit and water weight.
So I'm definitely excited!!!!! POWWWWW!!!!! :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
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fuck yes.
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I feel like ass this morning, I'm sore alllll over the place, my right hip is sore as shit
this morning i might just go for a walk and stretch, tonight is chest
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Did Chest n tris tonight, this week after the skwaat workout is turning into just a shit week lol they really fucked me up im just so damn tired now.
Bench: warm ups 135-185
225x5
275x5
300x5
315x3x1
Slanger work
315x10
315x6
Close Grip Bench
225x3x10
incline db press- worked up to 80sx10
tricep work on the lat pulldown and lying db extensions
chest press machine to finish off
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Lately did a back workout, nothing special, last night i did some recovery skwaats, just did multiple sets of 185 and 225 for sets of 10. Close grip slanger bench 225x6x10. Side raises, upright rows and tricep work.
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I downloaded a new calorie tracker and last Monday I weighed in about 6 to 8 pounds heavier so this Monday I am going to try to do the same thing but just with rice, sodium, & a lot of water to give me a bit more leverage. I also slept probably 16 hours total so I want to go Monday morning and do about 30 minutes of really light cardio and stretchingthen take a long ass nap and try to hit 500 again raw and then throw the wraps on and go heavier.
LBSS: do you think I should try to hit 500 or more again since last Monday 500 felt easy or go back to doing heavy triples starting with 405 to 475 or so
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Went to go get some last night and all she wanted to do was "cuddle" So i got up and left which sucks because if anyone knows central NY, during winter in Oswego its just absolutely shitty out and i drove in that shit for pussy and came up empty handed. To top things off when i snuck outta her house i got a message saying my sister got jumped at a bar by the 2 uglies girls you'd ever meet. So I have a lot of pent up anger, about 2 years worth since I can't get arrested or else I lose the state job soooooo mondays SKWAAT session I am looking towards getting 530 or 550, ik its a big jump but I went from 465 to 505 from 1 week to the next on deadlifts because I was just absolutely pissed off.
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sucks about the failed booty call.
and no, i wouldn't try to go for 500 again right away. it might have felt easy but you felt like shit the next few days. you don't need to hit an absolute 1RM PR every week.
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kk Ill just do heavy triples again
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I fucking slept wrong or something, my lower back is killing me but I got my new weight belt in the mail so im just going to throw that on and do light work, maybe just go to 315 or so for skwaats this morning.
Yesterday- shit chest day
worked up to triples to 315, some incline db work, tricep work and ended with machine work, nothing special
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My upper glutes n lower back were sore so i rolled it out on a pvc pipe and it worked out pretty decent.
SKWAATS W/ Belt(warm ups to 405 were without a belt)
135x5
225x2
275x2
315x2
365x2
405x10: New PR :ibsquatting:
315x5
Box Skwaats- 3x315x3
Heavy Hammy curls for 5 sets
bicep work
heavy ab work
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Tonight was just a quick shoulder n ab day, nothing special lol this week and last has just been shit just cuz of the weather
Next week is my bday and i wanted to do a powerlifting meet with myself to see if i can total 1300 so im thinking of doing that monday and going to another gym for my bday on thursday.
Lifts I'm hoping for
Squat: 530
Deadlift:450
Bench: 340-350
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awesome, go get it.
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I decided to not do the lil meet since I know what my maxs are roughly already, no need to push it n get injured.
I ordered my knee sleeves n they should get to me tomorrow so Im going to another gym i got invited to do some titties and tris tonight instead
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Visited a different gym and did chest
the layout was shitty, the bench that they bench on well the rack was night but the bench itself was shitty, they had it set way too low and there was a hole where your ass goes so my leg drive didnt do jack shit.
Bench- Raw: worked up to 345x1 and missed 355 by a few inches
Slanger: did 365x3, 385x2
Raw: 275x10
185x20
did some push ups and cable work
regular gym tomorrow for skwaats
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:ibsquatting:
135-365 warm ups(275-365 singles for warm ups)
405x1 no belt or knee sleeves
455x1 belt
505x1(pr) belt+Knee sleeves
525x1(pr) Belt+Knee sleeves
315x10
225x10
135x10
- my knee sleeves I ordered from Elitefts, everyone had me paranoid about the size because the reviews were saying they run small so i ordered a 3xl and it gives me good support but for what they are I should be getting a lot more so next time I get some ill get a 2xl.
-Skwaats felt good, a bit heavier on my back that last week and the week before and probably had 20 more lbs in me.
-Next time I do a max effort I'll go to the Y in auburn since they have a monolift so i wont have to walk it out.
-Workouts for the following months will be somewhat the same
mon- ME Skwaats
Wk.1 5x5
wk.2 5x3
wk.3 5x2
Rotate back to 5x5 for 4 cycles
Back days do speed work for skwaats and fridays are usually for Repetition work.
the rest of the workout was just hammy work, Speed pulls, 5x2, hammy curls, 5 sets of max reps with the full stack.
hammy ISO bridge hold- 3 sets of 20 seconds each leg. I must use a lot of hammy and ass for everything because these were rough, my hammies activated immediately while my buddy who skwaats narrow said he couldnt feel his hammys activate.
tomorrow morning do some ab work and bis
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:raging: :raging: :raging: :raging: :pissed: :pissed: :pissed: :pissed: :pissed: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :pissed: :pissed: :pissed: :pissed:
So i did shoulders today, whoopdie fucking do
a guy in the weight room as a joke put a posing mirror sign above the main mirror in the weight room so I went for a double bicep pose with my leg out behind me, all of a sudden It felt like someone punched my calf so i looked behind me seeing if anyone did and no1 was there and now i cant really walk on it, full extension and i buckle. I dont think i tore it just a bad strain but its still a pain in the fucking ass, and tomorrow is my fucking birthday!!! i cant fucking win
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I just ordered kelly starretts book the supple leopard and a trap bar out of rage shopping lol
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blows man. are you sure it's not just a bad charlie horse?
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Its still hurtin pretty bad lol if i walk normal the muscle jolts and buckles, i can walk on a plantar flexion though. I'm thinking once i get my bengay im hoping to be better by monday, going to wait til tomorrow to start foam rolling so I can let it rest and heal a bit
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Have a bit more mobility today. This coming week im going to rest it and do a full body workout each day. 1 exercise for each muscle and the main lifts will be normal set rep schemes while secondary will be 5-6 sets of 12. Im going to treat it like a deload wk and if my leg will allow it i might do box skwaats or just 600lbs unracks n hold for about the time it takes me to unrack, walk out, skwaat n rerack. For rehab i will do some biking and light trap bar walks.
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legs feeling better, few more days and i should be good.
This morning
Bench- wide grip: worked up to 300 for a single, was easy but no spotter
OH DB press- 40x20
45x20
50x20
55x20
DB Shrugs: 100sx3x10
Lat pulldown/db curl/lying tricep DB extension circuit, 3 rounds
cable crunches
night
Skwaats: Felt good, no pain in the skwaat but i had to be careful unracking and walking it out.
135x5
185x5
225x30
single leg hammy curls: light, had discomfort
lat pulldowns: with a different handle for 4 sets of 10 with a 2 seconds pause at the bottom
seated DB preacher bench Curls 30s with a slow tempo for 4 sets
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Yesterday i did the same set up with at night i did tea pots, ab work
today nothing, was just going to go tonight but I ordered a trap bar and fed ex delivered it to the wrong place so now i gotta wait for their phone call
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Nothing today, was dealing with fedex all morning trying to figure out where my trap bar was, so after i went shopping for my food and dickin around with them for an hour, i decided to go searching again. And thanks to my no fucks given for trespassing, i found it in my neighbors extension they put on their house in the back where i couldnt see it the first time. The driver listed it as put it on the porch and its not even close to being a porch. So I said fuck it, i cooked my food tonight for the weekend. thinking of waking up early to get my chicken on the george foreman grill and hit the gym up before work.
This coming week will go back to normal, my leg should be good by sunday hopefully. I also havent checked out my book yet cuz ik i wont really look at it so tomorrow at work i will look at it and put together a stretching routine.
The Plan
Monday: Wheels/bis/Yokes/back
Back Skwaats: reps at 450, depending on my first set I want 20 reps total so might do 10x2 or 5x5, maybe 10x2 would be the easiest.
Hammy curls
DB Stiff Legged deads
Lat pulldown
Curls
Trap work
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just an update: my calf is feeling better and I can flex it and stretch it without and doing little spasms. I may do my squat workout in the morning if I feel good enough, if not then I will squat at night. If I work out in the morning then I will try to tape my squats and also whatever else I feel is necessary. I haven't done completely raw squats in a while so im thinking something like this
365x5
385x5
405x3-5
415x2-5
425x2-5
And just go from there and add more volume back in
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Well I did skwaats in the morning and figured since im weaker in the morning it would stop me from going too heavy.
Notes: After Skwaats I did leg curls and my right hammy(side i pulled my calf on) felt substantially weaker than my left.
No heavy lifting last week so the bar felt heavier on my back than normal
My mobility was shit and i was tilted to one side even though i stretched and foam rolled
On 465, my last set i felt my quad bunch up so now thats pulled a bit too, not too bad got some bengay on it.
135-275 warm ups
315x2
365x2
405x2
425x2(belt only)
455x1(belt ony)
455x2(belt+knee sleeves for the rest)
460x2
465x1(felt the twinge in my quad on the bottom) immediately went to the pool room and foam rolled and found whatever pointy edges i could and just had it sitting on the knot til it felt better, kept doing that between sets on everything else
hammy curls(single leg): worked up t 75x10 for each leg
db stiff legged deadlifts(light) worked up to 70sx3x10
Pulldowns with a var bar handle thing for 4 sets of 10
ab work
What I am going to do to improve everything
Mornings: Dedicated to stretching and foam rolling with bike work
afternoon: foam rolling everything
night: main workout, stretching, mainly dynamic stretching
Idk why this happened again I felt good but i guess its just by body telling me im not 18 anymore even though im only 26 but its acting like im 46 lol
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I'll post a video later, Im trying to see if i can make the gopro not wide screen ,it looks weird and makes me look like im 5'5 and 400lbs
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Nothing tonight, its sleeting out and the roads are icing over
Tomorrow morning is Chesticals.
Other than that still a lil bit of pain going up n down stairs but nothing serious
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death to ice.
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Yeah, NY winters blow
I've decided to switch gears and do a 14 week cycle of Bodybuilding(with strength). I figured my random injuries my body is telling me to ease up on shit. So my bodybuilding with a lil focus on strength means for example 4x10 but each set is a hard 10
Odd Weeks are going to be Pre-exhaustion weeks
Even Weeks are going to be normal BB
Today for Chest
Lying DB press(after a push up and tricep machine warm up)
80x20
100x15
100x11
100x8
100x5
DB flys
25x15
30x15
35x10
40x10
45x10
push ups
4x10
Machine press
150x4xas many as i can
Incline Bench Press(by now im exhausted)
bar-95 warm ups( 20 reps each)
135x15
165x10
185x5
135x10
Tricep push down work on the lat pulldown
pool room foam rolling and stretching.
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Price Chopper in my area is having a big savings week so i took advantage of that shit.
35lbs of chicken breast for 30$(88cents a lb)
12 bottles of Gatorade for 10$
140-180 count of shrimp for 12$
2 PB jars for under 2$
Going back on friday to buy about 40lbs or so more or might just make it all an even 100 lol
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Tonight i did 5 miles on the bike and stretched n foam rolled
Going to get my official weight tomorrow and will do it again on monday to compare.
Goals:
June- 255lbs
How will i accomplish that you may ask?
1. I will be following Shelby Starnes diet he made for me a few years back starting tomorrow
2. Short rest periods like I normally do
3. 2 days dedicated to circuit training so whatever day it is like say tomorrow is back im going to do bent over rows(BB)/ Bent over DB Rows(kroc style)/ and idk something else. Ill switch legs and back and switch shoulders and chest each week for which gets the circuit.
4. Wallball warm ups and cooldowns for everyday(i just feel better after them)
5. boring cardio, incline walk for 30 minutes 3x a week and ramp it up as time goes on.
anything else i remember and ill write it down, Any suggestions just leave them in here and I will look at them
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Diet plan, he wants me to do 7 meals a day ugh
Im going with the 8grams of protein per ounce of chicken breast and i have pound chicken breasts so i will just chop them up into 4 pieces
The high days will be like this:
7 meals, keep fat as low as possible on this day, so no added fats and use only lean protein sources
Meal 1: 60g carbs, 30g protein
Meal 2: 50g carbs, 30g protein
Meal 3: 50g carbs, 30g protein
Meal 4: 60g carbs, 30g protein (switch this with any meal to make it your postworkout meal)
Meal 5: 40g carbs, 30g protein
Meal 6: 40g carbs, 30g protein
Meal 7: 30g protein, unlimited veggies (no carbs at this meal), 2600mg evening primrose oil, 3g fish oils
Medium day, 6 meals:
Meal 1: 50g carbs, 45g protein
Meal 2: 30g carbs, 45g protein
Meal 3: 50g carbs, 45 protein (switch this with any meal to make it your postworkout meal)
Meal 4: 45g protein, up to 2 cups veggies, 3g fish oils, 1 tablespoon all natural peanut butter or almond butter
Meal 5: same as meal 4
Meal 6: 45g protein, 2600mg evening primrose oil, 3g fish oils
Low day, 6 meals:
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1 (switch this with any meal to make it your postworkout meal)
Meal 3: 45g protein, up to 2 cups veggies, 1.5 tablespoon all natural peanut butter or almond butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45g protein, 2600mg evening primrose oil, 1 teaspoon macadamia nut oil OR extra virgin olive oil
Here are your food choices:
Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality, low-fat, low-carb protein powder
Veggies: broccoli, green beans, cauliflower, asparagus, salads, cucumbers, pickles, spinach,
Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread
You can use any zero calorie condiments and spices to your meals. Also feel free to drink any zero calorie beverages at any time (diet soda, crystal lite, coffee, tea, etc.).
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Made my meals for the day minus my very last one which is just chicken and fish oil and veggies
Official Weight: 294.6(with a bagel and protein shake in me)
I will check my weight again on the 19th to check progress
Also tonight is back and this morning i road the bike for 20 minutes, HR at about 135 with a lot of stretching.
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I believe that I've had 5 meals so far today
first 2 were protein shakes and rice because I didnt have my chicken cooked yet( well 1 was protein shake and a bagel)
the next 2 were chicken and rice
last one was chicken, rice and a cup or less of left over spaghetti
My next meal at 630 will be the protein and veggies
How I feel today doing this
1. Idk if its directly related but I feel really warm lol My body just feels warmer and its not that warm in my house maybe 65-70 tops and my face is really warm.
2. A bit more energy
Thats it so far and when I did this diet awhile back I went down like 3 notches on my belt in just a few weeks. I mainly focused on it during the weekend and during the week was iffy with my second job at the time.
Tonight is back and at 6 Im going down stairs with my trap bar and doing some trap bar deadlifts with a shrug to it
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only had 185 down in the basement so i did like 5x10 with that for trap bar deadlifts
At the gym
Lat pulldown straightbar: did 4 sets increasing weight of 10 from 130lbs to full stack
Lat pulldown Vbar: 4 sets of 130 going balls out and getting a good stretch in the lats
stiff armed pulldowns: 100x4x10
DB Krocish Row: 100x20, 100x15 each arm
seated row machine: 150x3x15
then some db curls and eazy bar curl.
foam rolling
weighed 297 lol but i havent taken a big dump yet and from this diet I am full as shit right now and I still have 1 more meal to get through :( Im thinking just a protein shake and some veggies.
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This morning
Seated DB press warm up
15x100
DB side raise
25x15
30x15
35x10
40x10
DB front raise
same scheme as the side raises
Bent over rear dealt raises
same scheme as the other 2
DB OH press
40x20
45x15
50x10
60x10
Then some tricep work on the lat pulldown
weight: 294.2
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Diet: Medium Day
THis morning
Meal 1: Turkey Slices and rice
Meal 2: Packaged and flavored chicken and 30 grams of carbs of rice
Meal 3: Shrimp-20 grams of protein worth, Ham slices to finish out the protein and Mac n cheese 30 grams of carbs and pieces of lemon bread to soak up the volcano in my mouth that i created with adding too many red pepper flakes to the shrimp.
Meal 4: 5:00pm- Protein Shake, Pnut butter, fish oil, and veggies
Meal 5: 7pm- Shrimp/Chicken, veggies, and pnut butter
Meal 6: Chicken/Shrimp, fishoil
I feel like I'm wearing a snuggy right now, room temp is normal around 70 but my face and body is just warm as shit. Im guessing for the majority of the year my metabolism was just slow as shit which is why when i tried to eat decently healthy i probably wasnt taking in enough.
Weight tonight is about Half a pound less than last night, 296.7, so on my second diet day i am half a pound lighter in the morning and at night and I drank quite a bit of fluids today. So far Im happy with it, gotta go eat my 5th meal
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diet: low day
Morning cardio: incline walk for 10 minutes; my calf feels good but noticed the soreness when i was in the incline so i stopped at 10 mins and finished with 20 mins on the bike.
Morning weight: 293.8
Meal 1:protein shake, 2/3rds cup of mac n cheese n rice and a bit of water.
Cardio
Meal 2: same as 1 but chicken instead of shake
Meal 3: 2:00pm
Meal 4: 5:00pm
Meal 5: 8:00pm
Meal 6: 11:30pm
No cardio tomorrow cuz the gym isnt open when i can go. Monday my squats are going to be same routine as when i first started with 10-15lbs higher each set.
Also cardio will be trap bar walks with increasing weight.
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Between meals ive been hungry around 2hrs after i eat. Im guessing its because of the lack of carbs on the low days, other than that its going well and im fairly warm still after each meal.
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Today hasnt been too bad diet wise, I forgot to bring vegetables so I am just going to do a couple extra protein shakes. Tomorrow for legs im going back to high bar and in 14 weeks try to work up to 50lbs over my last high bar PR. So my goal is a 475 high bar
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I had some Captain Crunch last night after work for my last meal lol but ive let myself sip here n there but kept on course with the main diet. If I completely throw out all the good shit and just eat my chicken n rice n veggies then ill quite soon so allowing myself small portions of stuff like that here n there will keep me on track.
Im just waiting for my chicken to thaw out right now before i go to the gym so i can brine it n throw idk some kind of sauce in there.
This morning will just be 30 minutes of cardio, probably 10 minute walk with 20 minutes of bike and foam rolling
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reminds me of something i read years ago from tony gentilcore: if you want to not eat sugary stuff, then throw it out. if it's in your house, chances are you'll eat it.
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True that, once June comes hopefully ill be on this diet still and ill able to stay 100% committed when I'm a CO. But for now if i cheat then i can actually cheat in small doses instead of heading off to chilis n getting a triple dipper or something like that...sounds good right about now lol ima go eat
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https://www.facebook.com/photo.php?v=10152629624831447
Video of 460x2 before i strained my quad
Idk why it cuts off my lockout on my last rep, dealing with windows movie maker was a pain in the dick, they made the program just idk super shitty since the last time i used it
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Also, this morning did 30 mins of cardio and weighed in at 292.0-292.2
about 2.5lbs loss in 5 days
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Caffeine and Kilos
Was feeling a big groggy n shit so I drank some left over coffee this morning uggh, a little less than half a pot or maybe it wasnt that ful idk, there was a good amount in it.
The Plan depending on how many people are in the weight room tonight
Skwaats- I went for a single last week so this week im going to work on heavy triples again
Last triple workout
315x3
335x3
345x3
365x3
Box skwat- 385x3
This workout id like to hit for triples
325
345
355
375
So going back to High Bar and stronger than I was, Id like to hit these for sets of 5 Raw (375 instead of 385) and 385 will be belt or knee sleeves
afterwards some trap bar speed pulls
farmers carries, hammy curls
umm db deadlifts
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A lot of quad activity in my right side :( no bueno
135-275 warm ups
315x5: decided not to push it any higher
225x10
225x5
Speed pulls(trap bar)
140x3
160x3
180x3
140x3
Single leg hammy curls
bicep work
farmers carrys
140x3 trips
160x3 trips
180x1 trip(felt like the grip was gonna tear my skin off my hands)
weight- 292.0
so i was 297 5 days ago at night, yiiippy
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Morning weight- 292.0
Bike-30 minutes east pace about 7.5 miles
Tonight is Chesticles and tris
The Plan
Bench- 4x10x225(broke up the last set into 1x5x3x2
Bench- 3x5Slanger(275lbs)
DB press-3x10x100
1x15x70
DB flyes-5x10x25-45s
Incline Pushups(elevated push ups whatever you wanna call them) 3xmax
tricep extension(dbs)
Pyramid pushdowns: Tried for 20 reps on each or 10-15 for the higher weight, no rest between weight
40x20
55x20
65x20
75x20
80x20
100x20
115x15
130x10
140x10
then back down
Rhino Lat pulldowns- 4x10x100
weight-294, I had liquid instead of a solid meal before workout unlike the other days so the protein shake plus my dranks during the workout probably added to this.
Rest Periods are going to be about 30 seconds or so
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The Agenda for today
Morning cardio
eat, eat and more eatin
Back day
Trap Bar deadlifts
Im not sure what weights i did, bar was 50lbs so lets see if i can remember
working sets(all 5 reps): 140/160/190/230/250/280/300/340/360/380/410/430
DB rows: 60x4x10
- Did them like how Stan Efferding teaches them in the new ST video so no cheating :(
lat pulldowns: Straight bar but reversed so I was facing the opposite direction
100x10/130x10/160x10
Lat pulldowns: Vbar
130x3x10: Focused on getting a good stretch in my Lats
Then someone came in that I knew n my workout partner and I started talking to them n yeah that killed the workout. tomorrow morning i will do biceps n abs with cardio.
Weight- 294, Idt i will lose the weight again until the low carb days
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I am soooore as fuck ugh
This morning is cardio and a lot of stretching
10 mile bike ride in 29:53...that sounds slow but it was brutal
and lots of stretching in the pool room and on the lat pulldown
Weight: didnt check, going to check monday morning after my low carb days
tonight is shoulders probably, gotta go eat
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For Boulders and Yokes tonight
Warm up
DB OH Press
20x100
DB side raise
12x100
DB bent over rear delts
12x100
The workout
A. DB OH Press reps: 20/15-20/15/12-15/8-10
DB side Raise: same scheme
DB Bent over rear delts: same scheme
Face pulls: heavy heavy heavy
BB or Plate front raise: 3 sets of 10
B. Upright rows/BB and or DB: sets of 10
Trap Bar shrugs:heavy heavy heavy
C. Tricep work:Suicide Grip
Board Press: Heavy heavy heavy
Supinated Tricep extensions: sets of 10 working up to heavy heavy heavy
Lat pulldown tricep extension:1 arm for heavy heavy heavy
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I kept with the workout n did everything, weights arent important, i didnt go too heavy on shit anyway.
Ruined some kids night though lol He always comes in with a shirt with the sleeves cut off and probably 160 soaking wet. Anyway he tries to always "teach" people how to lift and hes always wrong but acts like hes right n Ive called him out on it before.
Tonight he was trying to tell a couple of girls how to squat when his max is probably around 225. He told the girl to move the bar up almost on her neck and put your hands against the weights and push and thats your hand position. So i was on Swole Patrol and told them do not skwaat like that, its making you round over and just absolutely fucking retarded. He pretty much ran out of the gym which is good since hes just a super douche bag. I need to go to a different gym or just buy a house before next winter with a gigantic ass garage.
Anyway workout felt good, weight is the same still but i have a scale now and im feeling leaner and looking leaner so idk if im down a bit after my low carb days then ill know its working.
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lol.
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lol Poow, both are good looking and when i wear shirts that hide my muffin top they check me out soo i might try to bang both of them...wish me luck!! lol
other than that just relaxing and eating, today is a low carb day so the rest of my meals will be protein and veggies, 1 meal after my workout will be protein and carbs n thats it.
Tonight is just random shit, biceps, abs, teapots, bike stuff, stretching
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The next 2 days are low carb days at work so nothing will be going on besides extreme boredom and diet hating
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Monday Wheels pre-exhaustion
Leg press: 4x15
Hammy curls: 4x10-12
B-split Skwaats: 4x10
Bb Skwaats: 3x20
- im thinking 185-225 depending on how tired i am
Ab n bicep work
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Sticking to the diet pretty well. My pants fell down at work so thats something i guess lol. I am just sick of chicken and veggies, other than that aint shit going on.
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Morning cardio: 30 mins arc trainer, stretching and sitting in the pool room(probably 85 degrees or so)
I looked before the gym at my chicken and i had 1 breast left that i cooked up from the 5lbs that i do each week and its undercooked as a mofo and wanted to get my meal in asap so i bought a sub without mayo n that shit and some beef cuz chicken is blah after awhile.
Tonight Im going to switch up my leg day that i planned already lol I want to stick with "heavy" weight which im fine with 315 or more for at least 1 or 2 sets with highish reps and if i did my other workout id probably go 185 to 225. Sooo ill change it up like this maybe....i doubt ill be able to do it
SKWAATS: 60 reps total, start with 315 and do as many as i can until i feel its unsafe, take a plate off and do 225, same deal and then finish with 135.
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50 rep skwaats instead of 60, more on that in a bit
warm up bar-225
315x20
315x10
315x10
-by now my lower back and legs are screaming
225x10
-this set i stopped at because i couldnt really idk feel my legs anymore lol
Dump break
Hammy curls-a lot of them
then some biceps n hwhat not.
Overall it felt good, my leg feels like its back to normal so next week i might try high reps with 365 or something
tomorrow morning is more cardio and stretching, night is chesticles and triceps
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Just got done eating my second meal ugh
Nothing this morning gym wise, i have 2 packages coming from UPS so i gotta wait around for them. Buuut i have a new badass food scale coming sooo i should be a bit better with my protein intake being able to weigh the chicken instead of guesstimating.
Tonight is chesticles- Pre-exhaustion
I think i wrote down my last one preexhaustion workout so ill do that one.
incline DB press
80x5x10-15
DB flys
30x5x10-15
Machine press
150x4xas many as i can
Flat Bench
135x10
155x10
175x10
195x10
205x10
Slanger Benchx5
225x3x10
Tricep push down work on the lat pulldown
40lbs-115x20(i think its 10lb incraments or 15 or something)
120-140x15
150-165x10
then back down, i didnt count the reps really
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Back was yesterday, didnt do anything amazing just typical rows and pulldowns with some biceps thrown in
tonight is shoulders and im about to go eat
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yesterday was regular shoulder shit ummmm
OH BB press- worked up to 175x10
DB press- worked up to 80sx10
DB side raise worked up to 55x10
then some trap work and bike work
too many people in there last night so i gotta finish up shit that i havent done this week tonight
last nights weight: 291? i think
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Tonight was some random shit with heavy walkouts, did a 405x1 single for skwaats easy then did 455, 490 and 500 walkouts for 15 seconds or so
weight- 290.5
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diet lately has been on point, I have to modify it a bit today because I forgot my protein shake but other than that its fine.
Tomorrow morning: 45 mins of some cardio
Tomorrow night is wheels:
Skwaats: im thinking about doing 365 for as many reps as possible, hammy work and heavy abs
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weighed in heavy at 293 but i had more food than normal since i usually do 2 protein shakes and i had my carbs before workout so i felt blah
SKWAATS: knee sleevs, no belt
warm ups were up to 315 doing singles
365x30 reps broken up as
1x15
3x5
High bar SKwaats
365x1
315x1
225x5
- High bar felt extremely weird, I think my trapz have grown because it feels like im trying to balance the bar on them and I cant get it into the same spot that I was before so it was just akward
3 sets of light Bulgarian split squat with like 50lb db
Hammy curl- single leg
worked up to 100x7 with my right leg and 100x4 with my left
heavy ab crunches on the lat pulldown
this morning i did a easy 45 minute cardio session, felt like a waste i gotta start increasing my ooomf on them
tomorrow is chesticles and I didnt workout yesterday so thats why I'm a day behind. Had a lot of shit happening and just wasnt feeling it
I am thinking about testing my vert out on friday also! lol
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About to go to the gym, got 45 minutes of low intensity cardio or maybe ill do wallballs and push ups for cardio, kinda sick of riding the bike
also im going to try to just eat my meals grouped together so im only eating 3x a day because having to stop what im doing to cook every 2-3 hours is getting to be a pain in the ass....nevermind, this is a lot of food haha
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felt weak tonight
bench sets of 5
250, 275, 300
225x20 slanger
Incline DB hex press- sets of 10-15
40, 50, 60, 40(this sit was a 5-2-1 tempo)
Incline DB flyes
30, 40, 50, 30
supine db extensions
30, 35, 40, 50
Tricep pushdowns
sets of 20 reps starting at 40lbs til i can only do 15 then keep going til i can only do 10 then work my way back down
machine press
dunzo
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Out of the 290s!!!! whoop whoop!!! :trolldance: :wowthatwasnutswtf:
weight: 288
Morning stuff
landmine squats: I did these just to stretch out my hips and legs
- just used a quarter then added 10s, i think i did 4 sets with 5 second holds in the hole, hips felt amazing after this
some more stretching and 10 minutes on the bike. Im just going to add more sets/reps in for conditioning for shoulders tonight
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DB OH press: reps started at 20 and decreased to 10
Weight: 30,40,55,65,75,85..then 40xa lot
DB Side raise: reps were about the same as oh press(dbs varied depending on what was available)
25,30,40,45,30xa lot
BB front raise, just threw some lil 5s on each side and busted out 15-30 for 3 sets
bent over rear delts: worked up to 45x3x15 then dropped to 30x10 for slow reps
face pulls and abs
i had hot peppers today so i kept having to feel like i had to take a dump since i consumed enough veggies today to equal the weight of a newborn so it was irritating
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I had to drop my buddy off to work this morning since he didnt have a ride so i got to walmart early for my veggies and hit the gym super early and did 20 minutes on the arc trainer.
gonna relax n nap, cook up my meals and hit back tonight
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Just ate 11.5 oz of chicken, 2 cups of veggies and 30 grams of oatmeal and i am stuffed.
Im thinking for tonight
Trap bar- work up to a heavy set of 3
bent over bb row 3x10
db Rhino rows
lat pulldown
some lower back shit so maybe db deadlifts
hammy work
abs
biceps
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Ok i hope i can remember everything I did tonight, it's nice working out by myself again and I dont expect my buddy to be doing a lot of lifting for awhile. Sooo by myself i can do everything i need to do and want to do without hearing any bitching and moaning!!!!!!
How I felt tonight: having to wake up super early and my meals were timed different, my carbs were way further away from my workout than normal so i felt a bit weaker and tired.
Night weight: 289.4
Trap bar deadlifts: I felt weak but went at it anyway
140x5
230x5
320x3
410x1
460x2x1
then worked my way back down
Trap bar bent over rows: Felt good and felt more back involvement compared to a barbell
140x10
160x5
180x5
200x5 and worked my way back down i think
DB Rhino rows: felt good and got a good stretch in my lats with the little swing before the row
60x10
70x10
60x2x10
Lat pulldown single arm attachments: Felt good and not quite sure about the weights but it wasnt too much, maybe 115-130lbs
A. Pulled down with both sides, then pulled with each arm, back to both arms and back etc etc for 4 sets(probably my new favorite movement)
B. Reverse straight bar pulldown: probably 130lbs or so for 4 sets of 10
C. V bar pulldown: 100-130 with a slow tempo for 4 sets of 10 with a 2 second pause on the bottom
Biceps
7-7-7: dbs from 15-40 with 5lb increments
7 regular db curl
7 palms up across chest
7 across body hammers
then some preacher curl stuff
worked with my band to get some pump with some banded tricep pushdowns, rows, upright rows, and pull aparts for rear delts
10 minutes on the arc trainer
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March 5th starting weight
Morning: 294.6
Night: 297
March 27 weight
Morning weight: 288
Night: 289
So i've lost about 7.5lbs average in 22 days which is a lil over 2lbs a week so I am on point and not bad for having a few weeks of mishaps and stalling.
Progress so far: legs, shoulders, arms are noticeably leaner and gut is when I dont have enough veggies in my stomach to equal the weight of a baby.
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So i've lost about 7.5lbs average in 22 days which is a lil over 2lbs a week so I am on point and not bad for having a few weeks of mishaps and stalling.
Progress so far: legs, shoulders, arms are noticeably leaner and gut is when I dont have enough veggies in my stomach to equal the weight of a baby.
(https://i.imgflip.com/jfwoa.jpg)
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Lol idk about that lean. If you follow furious pete id be happy with where he is now. I have 10lbs of optimum protein on the way and it cant come soon enough, this dymatize shit is gross. Im thinking once i hit 275 ill start going for jogs which will probably line up with when i have to anyway for the academy.
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This weekend had plenty of cravings and hwhat not but i stuck to my gunz and didn't cheat
I'm about to eat my first meal of the day and get to the gym for a quick cardio session
Wheels tonight:
Skwaats: 405x20
High Bar SKwaats: drop to 365 and work up from there then drop set back down
lots of hammy stuff, farmers carries etc etc ill think more later my battery is about to die on my laptop
EDIT!!!!
Scratch the skwaats today, my groin is feeling really tight so I am going to do landmine squats to help me stretch it out and just switch it up for 1 day.
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Landmine squats: around sets of 5-10
25lbs on bar
35lbs.....
45lbs.....
55lbs.....
70lbs.....
90lbs.....
100lbs....
115lbs....
ended with 3 plates so thats 135 and if you count the bar i guess itd be total of 180lbs
felt really good, had to play around with my stance but my legs got worked and my lower back in a good way
some hammy work and bicep work to finish off, too many people in there tonight, about to do some ab rolling
oh also did speed pulls, did singles with sumo and conventional from 225-315
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Pre-exhaustion chesticles
Machine press: did 5 sets from 150-250(250 was the last 2 sets) 20 reps each
Incline DB press: 70x3x10-5
- So i did 10 reps on the incline, take 5 breathes and did 5 more reps for each set
Incline Hex press- worked up to 55 or 60lbs and did 3 sets of 10
flat DB flyes: worked up to 60lbs i think for 3 sets of 10
Bench: Warn out by now
95-205 for sets of 10-15
Tricep extensions(db) worked up to 55lbs which was a PR for a set of 5 or something
Pyramid pushdowns from 40-130 then back down for 20-10 reps each
single arm tricep extensions for 3 sets
my ab wheel killed me, i did 8 partial reps with 2 full reps yesterday and my abs are killing me
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Tonight is Back and today i am going to Chilis so it will be my first test lol I am going to have 2 protein shakes beforehand with no carbs and unfortunately I wont be ordering a triple dipper and try to go a bit healthier.
Just had a 80 gram shake and i am 100% glad I went with optimum again, it mixes easy as shit and tastes good unlike dymatize which is just the worst main stream brand protein. The only thing i can think of thats worse than dymatize is the shit they sell at walmart, extreme force or some shit idk that stuff was dog shit in a bottle.
-It's a pre-exhaustion week but i dont like doing that for back so Im gonna stick to a normal routine tonight
The Plan (groin is still sore so no deadlift)
Trap bar bent over rowsx3x10-5
BB Bent over rowsx3x10-5
DB Rowsx4x10-15
maybe some fatman pullups
lat pulldown shit and biceps
Chili adventure, barely ate anything, was full as shit and it turned into me blowing up the toilet
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I pretty much did what i had planned for back, nothing exciting
went to the gym this morning, got some ass last night and it was just awful lol she was so bad i kinda just told her to get off me and left lol
anyway this morning i did some shoulders for 20 minutes
OH DB PRESS: 30-60 by incraments of 5lbs for 20 reps each
Bent over DB rear delts- 20-35lbsx15 each
Shoulder machine press
going to enjoy the weather, supposed to be 63 today then snow tomorrow lol fuck ny so i gotta detail my car and try to get my other car out of the snow and tonight is Furious 7!!!
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Havent done anything since Friday, I've been doing 12hr shifts. I think that this coming week will be a superset or giant set kind of week minus leg day. Ill have to see how my groin is.
Plan for tuesday:
4 sets of
Benchx10
Push upx10
Db pressx10
Db flyesx10
Hex pressx10
Machine pressx10
Tricep stuff
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ab wheel is tough with soreness, for sure. good thing to stick with, though.
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Yeah for sure, im doing them tonight, not sure if im going to do it at the gym or just when I get home, im getting kind of sick of explaining exercises to random people lol
Groin is still shitty so im sticking with landmine squats tonight with hammy work biceps and a wall ball n jumping jax circuit
THis morning
3 rounds
30 wallballs
60 jumping jax
5 laps around the track(18 is a mile)
half a kilometer on the rower
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Landmine Skwaats reps were 5-10 range
1 plate, 1 plate+ quarter, 2 plates, 2 plates+ quarter, 3 plates, 3 plates+ quarter, 2 plates+ band, 2 plates for 2 sets
DB squats: 100lbs for 3x10
hammy curls: idk a lot of them
then some diesel ass biceps
gonna do the roller soon
As much as im not a fan of it, my cardio needs to start going up and I cant be too focused on strength right now or size for that matter so im going to do this week for now on
Monday= Wheels n bis
Tuesday= chest n tris
Wednesday= Rich Froning day
Thursday= Back
Friday= Rich froning day with a focus on shoulders
As much as i dont like crossfit nowadays, it did give me some good ass cardio and if im correct ill be in the academy by June Im hoping. I wont go too nuts on the Froning days, no high rep snatches n cleans, ill stay away form olympic lifts all together. Im thinking something like this
WOD: Jackie( KM Row, 45lb thruster for 50 and 30 fatman pull ups
Rest
some kind of 10 min wod
Rest
End it with a short circuit prob 3-5 rounds of wallballs n jumping jax or push ups or some shit in the pool room
Froning day 2
DB circuits for shoulders like normal
some kind of wod
rest
triceps
end with some wod in the pool room
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if you're trying to lose weight and train in part for a distance event, isn't low-intensity, longer-duration cardio probably going to do you better?
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Yeah I think i was just in panic mode lol ill just stick with about 45 minutes of low intensity even though its super boring.
Had to work all day and just didnt get any calories in, ate power bars but it was like maybe 500 from 9am-5pm so not going to waste my time doing chest tonight, going to do it in the AM tomorrow
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didnt do anything today, had to cook food, woke up at 5 after a bad night of sleeping anyway to take my buddy to work which just sucks shit and feels like im getting a bit sick. Tonight Im going to pound some nyquil and i think tomorrow i might go into 1 of my old gyms(best one ive been too that some of my videos are from) and hit chest, shoulders, back n tris lol Ik a lot but I figured i can get there around 10, hit them with 30 minutes on the stair master and then go see furious 7 again at 1 so thats the plan.
No planned sets n reps just what feels good
Smith machine press
power bench
machine that acts like your doing db presses
cable work
OH hammer press
whatever other OH stuff i can do there i cant remember all of the machines
t bar rows
various hammer rows etc etc blah ill figure it out lol cable rows stuff like that
I figured id hit all 3 because im paying for a day pass and it has equipment that i dont have at my gym so gonna get at it hard, might even do some legs too
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Didn't get to that gym today, just wasnt feeling a 30 minute drive to go lol
I went to my gym instead and did this
Giant Set 1- 10 reps each for 5 rounds
Bench- 205lbs-185lbs no legs(had them straight out resting on DBs that i was using for flyes)
Incline DB press-60lbs
Flyes- went from 30-50 by 5s
Giant set 2- 5 rounds 10 reps or so each
DB oh Press- 50lbs
DB side raise- 20lbs
-I used 20 because Im trying to isolate them and i havent been able to really do that in a long time, my traps n what not will get more involved on them so went light
45lb plate front raise
Machine press- drop set from 200lbs-100lbs, drop by 20lbs
rotator cuff work
40 min walk- around 2 miles on the track, not doing the treadmills n shit anymore
Gonna go rock out furious 7 again soon and tonight will be rear delts, triceps, abs, obliques, calves
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Last night
DB Rear delts: all sets were 10 reps
25,35,45,35,25x3
Face pulls- idk how many sets, probably 6 or so
tricep pushdown with pyramid scheme: 40-145-40lbs
reps were 20 til i couldnt do it anymore then 15 for a few sets, 10 for a few sets then went back down when iwent under 10 reps
banded pushdowns between the v bar pyramid and the rope pyramid i did
also banded pull aparts n other shit for some recovery work
also worked on breathing how Chris Duffin says you should. I found my skwaat form to be a lot better doing it his way and ended up being more upright
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Ive slacked off this past week, just unmotivated n the chicken i bought was bad so ive had to do a IIFYM type of week. Im going to throw in a tabata workout before my walks to get me going. Its starting to be nice out so ill get the bumpers out n do them outside.
Wheels tomorrow will be heavy landmines with form on back squats practicing my breathing n working on mobility
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The Tabata workouts
Mon, Wed, Fri
Skwaats
Rest
Jumping jax
Rest
Push up
Rest
Kb swing
Rest
Then repeat to complete 4 mins
Tues, Thurs
Clean
Rest
Snatch
Rest
Fsquat
Rest
Row
Rest
OH press
Rest
Kb swing
Rest
Thrusters
Rest
Jumping jax
End
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I did 8 mins not 4 mins and switched KB Swings with jumping jax, cant do them in the pool area.
35 minute walk, a bunch of slow fat old chicks went on the track at the 30 min mark and just held me up so by 35 i said fuck it
groin is still tight but not as bad as before
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switching back and leg days that way i can focus on my cardio n what not during the week n can recover over the weekend
tonight just going to try n do
bent over rows
db rows
lat pulldowns
biceps, other back stuff uk the drill
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Bent over row: COmpletely fucked up the weight count lol I didnt mean to go as heavy as i really did
95x10
135x10
155x10
175x10
195x10
215x5-8
245x5-8
265x5
DB row with a band to give it a vertical and horizontal pull on it
60, 70,80,100, all 10 reps
lat pulldown, no need to get into those really lol
some biceps and ab work with the ab wheel
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Welp this morning i did a morning walk
My friend that I did the CO process with and finished our interviews within a week from each other just got called today for the academy. So hopefully within the next few days I will get called for the academy in May. Once that happens, you're going to see a whole new kind of Eric. Once I pay off my student loans I will hopefully be able to buy a house sometime down the road from my house now but this one has a gigantic garage(probably not gigantic but its plenty big) Half will be a diesel ass garage and the other half will be for my GTR haha.
tonight I am just not gonna message my friend, he bitched n moaned last night at the gym so i dont need any of that shit and going to hit up ummm fucking shit chesticles and triceps with a 20 min pump session for my back n bis
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warmed up with 5 sets on the chest press machine, kept it around 10-15 reps and same with the tricep extension machine
Flat DB press- 2x100x15
superset
Flat DB flyes- 25, 35lbs used for 10-15 reps
Incline DB press- 75x2x10
superset
Incline DB flyes- 45x2x10
push ups on an incline for idk 6 sets of 10 or something
tricep work
lat pulldowns for 4 sets and some straight bar curls for my pump session
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just did my tabata workout and 2 mile walk, now just cooking some cube steaks up and just waiting all day to see if they call
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good luck.
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I was a few spots away from getting called to this academy but its looking like I will be getting into the June academy. My buddy finished his test about a hr-hr n a half before me and he got called for this one in May but denied it so i doubt within that hr or so 200 other people finished the test before me so ill get in at june
Before I get into my question, 40 minute walk and tabata workout this morning
LBSS I have approximately 40-49 days until the next academy. So LBSS, My muscle mass i believe is plenty to support my BMR so I want to transition into conditioning and maintenance. I will be mainly doing 5 mile runs and body weight movements in the academy so that is what I want to focus on. I want to be able to work up to say a decent 6 mile pace where I'm not completely dead afterwards so 5 miles wont be too bad. I was thinking of pyramiding the running, say 2x a week, 1 mile each day, next week raise it up to 2 miles, then 3 then back down then back up or something, and for my workouts, do supersets just to focus on maintenance and not going too heavy just so my recovery is in check.
so what would you do? I will also keep the 40 minute walks on my off days
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not sure what you mean by your muscle mass being enough to support your BMR. your BMR has to do with all kinds of shit, one of which is muscle mass.
with respect to conditioning for the run, how far you can run comfortably now? i don't think pyramiding makes sense, i think you're probably better off doing a linear progression. that's what i'd do myself if i had six weeks to build up. here's an idea.
two days per week, with at least a full day and preferably two in between:
week 1 - run 1.5 miles, set a pace that's challenging so you're pretty gassed by the end but not dead; this becomes your pace for the next weeks
week 2 - run 2 miles, just below the pace you set in week 1
week 3 - run 2.5 miles, same pace as week 2
week 4 - run 3 miles, same pace as week 2
week 5 - run 3.5 miles, same pace
week 6 - run 4 miles one day, 5 miles the second day, same pace
three days per week:
week 1 - walk 40 minutes
week 2 - walk 40 minutes with 8 intervals of hard running, faster than your jogging pace for 30 seconds, get up on your toes
week 3 - walk 40 minutes with 10 intervals of 30 seconds
week 4 - walk 40 minutes with 8 intervals of 45 seconds
week 5 - walk 40 minutes with 10 intervals of 45 seconds
week 6 - walk 40 minutes with 8 intervals of 60 seconds
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Yeah i Just meant I shouldnt need to build more muscle so maintenance should be fine.
That looks good and im not sure how long i can run now comfortably but ill run on the track and just set a certain pace like hmm
18 laps is a mile so 27 is a mile and a half
a 55 second pace per lap will put me just under 15 minutes and ive been like 60-65 second pace for my walks so shaving 10 seconds off shouldnt be too bad to start out. my running days will probably be monday and wednesday or thursday. Tonight at the end of my workout i will go on the track and do a few laps to see what the pace is like.
Also I finally put my basketball hoop up on my court since the snow is gone for good.
at 5'10 at 280 something in shitty boots that dont zip up, i did a 1 step tomahawk on 8.5 and a standing and 1 step 1 hander on 9ft! lmao So i have a long ways to go
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18 laps is a mile so 27 is a mile and a half
a 55 second pace per lap will put me just under 15 minutes
Something went bad in those calculations.
18 laps can't bee a mile, that would be less than 100 yards per lap. But then the 55s/lap doesn't make sense, it is way too slow.
Also 55s/lap for 18 laps is 16m:30s, so whatever distance those 18 laps are, the 'just under 15 minutes' you mentioned also doesn't add up.
:derp:
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This isnt a regular track, its the indoor track around the gym. If i went on the outside lap at the school they'd probably call the cops on me for creepin or something since its about 100ft from the school. Idk it'd feel weird if i went there during the school day lol it's fine for old people but itd be pretty awkward.
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ok yeah my math is fucked up still lol I HAVENT BEEN IN SCHOOL FOR 8 YEARS!!! lol idk a 10 second cut on this short ass track pretty much running around a basketball court seems significant to me in my head, ill figure it out, how about i try to keep a 15 minute pace for the 1.5 mile to start off
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I talked to my buddy and he has a few friends in the academy right now and he said they are only going about 1.5 miles a day and at the end of the academy they run like 5 miles or something so maybe i can cut the distances down a bit or just be a man and suck it up?
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Haha, ok, makes sense now. If you know the total distance it is fine. Around 15 minutes sounds like a reasonable starting pace for 1,5 miles. Don't predetermine and worry about times though, just go and set a challenging but not exhausting pace just like LBSS said and see what you get. I don't know about the daily distances, 1.5 mile seems to low. Since the goal is total kcals, you need more 'TUT'. So building up to bigger distances is building up to more burned kcals. Long walks also work wonders. I think LBSS suggestion is very well rounded, stick with it.
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Kk ill give it a whirl.
Last nights workout was supersets for OH press and side raise both DBs for 5 sets.
Superset 2 was front raise and rear delt work for 3 sets
I hit one pump set for back and bi's, 2 sets for tris and I believe that was it
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And this is more for conditioning/cardiovascular purposes. Im more worried about making the academy as easy as possible. Bodyweight matters but not that much, after HS i was about 205 and couldnt run to save my life but my last year i was running in the high 5's for the mile and could do 8 miles pretty comfortably at 195lbs. At my bw 1.5 miles will be plenty for fatloss as well lol
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yeah but your cardiovascular fitness will improve a lot if you're lighter. combine losing a bit of fat with gradually building up your running distances and you will be swift like an antelope in no time.
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Yeah it was an interesting run lol
I had to do my tabata before my run because the track was full of old zombies and the dreadmill was full of fat chicks talking about desserts.
During the tabata my left quad was on fire so my first thought was fuck but whatevs.
I did a .10 mile walk to get my shit going after stretching and I finished the 1.5 mile run in 15:40 or so. My cardio wasn't the problem really, the first half mile was easy at a 10 minute mile pace, then my cardio became an issue and my hoodie made me heat up like a mofo by .70 so i stopped for a second to take my hoodie off. After that my cardio wasn't an issue, i was breathing harder from the tabata but my hips and pretty much right leg was just tight and on fire. So hopefully with more stretching and after a week or so my body will get used to it.
The tabata was easy too, thinking of increasing it to 10 minutes on wednesday
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Not going to the gym tonight, been feeling like shit and always do every year march-june. I want my back day to be the most diesel one so i want to make sure i have energy for it. I'll be doing back tomorrow morning before my 40 min walk
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I feel like dick but I'm up and just going to plan out the workout before I get there
Back
Bent over rows- work up to a heavy set of 5
DB Rows- 4x10
3 different handles for lat pulldowns
ummmm bicep work and my 40 minute walk i guess....i cant wait to get this job so i can either make my own gym or go to the one I used to go to
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I felt super weak and sore but oh well
- worked up to 195x10 for bent over rows
- did db rows 80, 90, 100dbs for sets of 10
- did 3 sets each for 10 of straight bar pulldown, single handles and a Vbar thing handle
- 3 sets of db biceps with 30lbs: 7 reps regular, 7 palms up across body and 7 hammers across body
40 minute walk.....absolutely irritating, 1 guy who was doing crossfit in the weight room when i was in there with typical crossfit form on everything decided to do sprints around this tiny ass track. by lap 2 he was huffing n puffing so bad im glad he stopped on his 4th lap because i wasnt going to give him CPR. Around the 30 minute mark i got a big whiff of bengay and moth balls and thats a sign of the old zombies coming.
Ima draw a bath and relax and probably hit chest up tonight. also will be drawing up my plans for a home gym that I will start on in august.
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lol re: @fit dude.
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huh lol
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Nothing this morning, had to deal with some douche who tried to use my credit card online so my card got canceled and had to apply for a new one.
Last night: Chesticles and Triceps
Larsen bench press(no legs involved)
135-225 warm ups for 10 reps
255x5
275x5
300x2
315x2
330x1
Regular bench: 340x1
DB Flyes:40x3x10
Machine press: decline type handle: 150x3x15
lying tricep extensions(dbs): 30x10, 40x10, 50x10
tricep pushdown hell:40-145-40. Pyramid up and down every weight trying to get 20 reps on each, went you cant do 20 you shoot for 12-15, then you shoot for 10 if thats the most youll be able to get. Once you can only do 10 or less you work your way back down
that was it i think
Tonight is going to be a pump day for chest, tris, back, bis, and my walk
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For my pump day
Lat pulldown- 4x10
-These were awkward, had to throw my hoodie on because my "24 hour protection" deodorant cant withstand my BO so it kept on bunchin up my shirt showin off my 6 pack :uhhhfacepalm:
Preacher DB curls: 4x10 with 30lbs, using a slow tempo
Flat hex press(dbs): 40x4x15 with legs up
Tricep machine press: 4x10 with idk 100lbs or something
40 minute walk
Tomorrow is boulders and yokes
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Had my oatmeal and protein shake this morning, sat around waiting for it to sink in and watched the youtubes.
Got to the gym this morning and went into the pool area to do a hip warm up n what not that Chris Duffin shows in his new video. I definitely have 0 hip mobility after trying to do 1 of the movements lol
My 1.5 mile run was 30 seconds slower than before but this time I kept it constant and didn't have to hop off the dreadmill to take my hoodie off or anything. The hip stuff worked I think, my lower back didn't hurt like last time just my right calf was on fire
This is the video for the warm up
http://www.youtube.com/watch?v=EN6HAheRHYQ
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Nothing this morning, left for the gym to do my walk but had a weird feeling so i turned around and the idk carbon detector or whatever it is was beeping(we use a coal stove to heat the house) and my dogs are too stupid to head upstairs soooo disaster adverted.
Going in about an hour or so to hit some quick legs and pump session for shoulders n yokes
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Lets see here
Today was legs but groin is still an issue so instead of getting into landmine squats im just going to go light with the amount of exercises until it gets back to normal.
I pretty much just did 1 legged hammy curls for 5 sets or so, some leg press
shoulder press machine for a drop set from 150-80lbs
upright rows with 40lb dbs for 4 sets of 10
ab work
good nuff. Nothing this weekend and monday gettin at some back and my runs, i think its 2 miles next week
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I hate people who get into the whole fitness world for about a year and act like they know everything because they are "competing" in physique shows. I'm sorry but physique shows in general are a joke, just a bunch of skinny guys with a tan on stage who are about 170lbs soaken wet and not nearly as lean as the bodybuilders. :uhhhfacepalm: This girl is trying to give my cousin advice on losing weight n what not and shes acting as if theres only 1 way of doing things, 1 way of doing cardio 1 way of this n that and i just wish I could get my pimp hand out. Plus I would never take weightloss advice from someone who was never a fat fuck, congrats shes a skinny girl who decided to get a spray tan and stand on stage. I need to get away from this place and surround myself with like minded people.
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Stuck to my diet yesterday, actually ate way under, I felt sick around 630 or so at work and I said fuck it, turned the lights off in the guard shack and passed out til 10:00 and left.
Today i got some medicine so hopefully i wont be shitty all day so I'll use it to plan my workouts for this week since some of my days could be better
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waking up again feeling like ass, can't wait for this allergy bullshit to be over with. Ima do my cardio after my workout today and I think the theme of this week is drop sets. Also going to throw in Hammys twice a week and quad work twice a week, my groin is still well i dont feel it walking around, running its there but goes away after a bit and at the bottom of a skwaat i feel it so its present but not bad but I dont feel like pushing it. So i will just do hammy curls twice a week and quad work idk I'll figure that out. ALSO, throwing in more rear delt work
For back I think I will try this
BB rows- work up to a heavy set of 5(being a dick and using a 45 then working with 10lb plates) then stripping the plates off for the drop set
DB row- Surf the rack
drop sets on 3 different handles for lat pulldowns
bicep work
rear delt
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BB rows- 10 reps each
135, 155, 175, 205, 225, 245 then back down
2 Handed DB rows: 80-50s at 5lb increments for 10 reps or so each
Single handles Lat pulldowns- drop set from 165-80lbs, probably 8 sets total for 10 reps or so each
Rhino pulldowns w/ straight bar: 3x15x115
V bar pulldowns- 3x10x100-145
straight bar curls- 4 sets worked up to like 100lbs or something. The handles on the single handles for the pulldowns are thicker than normal so my forearms were fried. I decided to not to anything else more for biceps because I was just getting a forearm burn.
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This mornin I did my stretching and 2 mile run. It sucked and i feel bad for the women who came onto the track when i was out there huffin n puffin, i was loud as shit lol Anyway I'm not too sure about the time, i think i was around 11-12 minute mile times. A lot of popping on my right hip when doing leg swings, no pain though. Tonight is chest and tris with a pump session for back and bis
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Shot around and did some sweet dunking today lol I just put the hoop on 8.5 and just tried to get the motions back.
ill probably be going to the gym around 4 I hope
Larsen Press/ Seated Row superset
135x10
185x10
205x10
225x10
255x5
275x6
135x30
Seated Row: 150x5x10
Incline DB press: Surf the rack
100-50s in 10lb increments for sets of 10-15
FLat Db Flyes: just work up from 30s-55sx10 reps at 5lb increments
push ups: 3x?
Tricep work: lying tricep extensions- 30x10, 40x3x10
tricep extensions: Pyramids from 45-165-45
I also did 4 sets of bicep curls towards the end of my bench session and finished biceps after the bench session on the preacher
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This morning was a pump session for chest n tris with 40 minutes of walking. I think ima just do shoulders tomorrow morning, i kinda feel like just playing some hoopies at home and maybe flip the tire a bit, not really a stay in and do shoulders kinda day, idk ill see how i feel
the pump session was 5 sets each of hex press from 30-65-40(30lbs, 40,55, 65, 40) and 5 sets of seated tricep extension(machine)
last night was shoulders quick, went to see avengers 2, some db work up to 85 for OH press, 4 sets of side raises, machine work and a few other things
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This morning was a 10 minute bike ride and left after some stretching, constant yapping from women in there so i left(shit tons of people on the track so I couldnt get my run in)
Went back home and played some ball for a half hour or so. As i kept jumping i was getting a bit better and better, later around 230 I went back out and did some more jumping n dunking.
Height: Offical 5'10 as of september 2014
Weight: idk a lot
Off 2 feet with 1 step
8'6''= Elbow at the Rim
9'1''= 2 inches or so below wrist
Sooo its looking like i am maybe a few inches or so from touching 10ft which is a shit start but not as bad as it could be
off 1 foot, definitely more than my 2 feet lol
Tonight: groin is feeling better so I did some skwaats
Front squat: did doubles working up to 245lbs: it felt easy and these were full ass to grass squats
Full Back squat- Close stance and high bar: 225x3x3- Felt light obviously and no pain so I will slowly work up
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I just woke up from a nap at work and came up with a stupid idea.
Tomorrows cardio if the weather holds up
Farmers carry 1 lap empty trap bar(2/10s of a mile)
1 lap at 75lbs
95x1
115x1
145x1
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Did back and curls for girls
Elevated low lat row- worked up to 135
Db row- 100x3x15
Lat pulldown: 3 attachments for 3x10 each
then some curls and hwhat not
I got into the nys fucking academy!!!!! Just got the call today, its only been 2 years since I took the test lol I have 3 weeks(May 25th) to drop as much weight as I can so i gotta kick shit up a notch.
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Morning" 30 minute incline walk, 3 incline and 3.1mph
Afternoon: 15 minutes of basketball(shootin around n warming up the ol wheels)
3 laps of farmers walk down my driveway and back(down and back=.2 miles)
Lap 1- 75lbs
Lap 2- 55lbs
Lap 3- 75lbs
-My trapz were on fire by the 3rd one and decided I didnt need to push it n pull a muscle or something.
Tonight (430) is chest and tris with a pump for back and bis
I'm thinking of going back to a push/pull/squat schedule so I cut down my days hitting the Iron and have the other 4 days for mobility, cardio and BW movements
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Im logging my foods again
Right now at 1:20
Total Calories
1000
Protein
86 grams
Fat
16 grams
Carbs
122 grams
Which seems to be pretty decent, ill take in probably 2 more protein shakes before the end of the day
Also my mood is better, im not just stressed n moping around all day waiting for the call, now I'm a lot more focused and motivated. As long as i get paid my starting salary during the academy, ill probably make about 6 grand or so after taxes....which unfortunately will go towards my student loans.
What else is going on hmm oh yeah you see these fuckers on the instagrams n shit dancing and stomping on the Murican Flag? I keep seeing the same video of some fat ass black chick on the news doing it. Shit just pisses me off, especially since they are blaming everyone else and the cities for not having enough jobs so they are all po' black folk, gimme a fucking break. The credentials you need for the job im getting, cant be a scumbag and have felony charges, be in good credit, and take the test and pass, so pretty much just being a decent citizen and ill start off with overtime around 60k, in a year ill probably be around 80k with overtime, once I move up in 2 years, ill be at 100k, once i move up in 2 years after that, itll be like 120k a year. 120k a year job that doesnt require a college degree, so yeah instead of stomping on our flags and blaming the police for arresting them for doing illegal activities they should try to apply at hell walmart or mcdonalds or something, my first on the books job was walmart, i started from the bottom and now im going to the top lol. End rant i need to eat and foam roll
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unemployment in the neighborhood where freddie gray lived is 58%. it's not a problem of people being lazy -- although surely there are some lazy fuckers there, just as there are lazy fuckers in rich neighborhoods and all over the world -- it's a problem of systematic discrimination in many forms combined with the flight of the industrial base and all the jobs that went along with it.
frankly i give zero fucks if someone wants to stomp on the american flag.
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I felt bad for her pants, they were so tight i thought her Michelin man legs were gonna bust them at the seams
Tonight did chest n tris and only pump for biceps, my back is tight enough
Bench- felt tired so just worked with the 3 board up to 315 for sets of 5
Incline hex press- 60sx3x15
tried to do the pec deck but my titties got in the way
hit some db tricep extensions, and pushdowns with a big drop set
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and I just did a quick search on indeed.com and in his area, there is 27k jobs listed, the first 20 pages are jobs that were posted 5 hours ago or less. I just see it as most of them would rather just sell/mule drugs or abuse the welfare system than get a real job. Temp agencies hire everyone, I've worked with tons of people who just got out of prison before. Idk I try not to watch any of it, ill never go to baltimore so if they burned it to the ground it wouldn't do anything to my life.
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This morning I went on how i felt
mile jog, half mile walk, half mile jog: my back is sore as fuuuuck
weight- 287
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THis morning was quick shoulders
right now i just did a tabata, i think 6 rounds or something i lost count of 12 wall balls, 10 push ups. I didnt have a timer so for wall balls i figured its about 1.5-2 seconds for each rep and did 10 push ups just so i could get full sets in.
jump rope, 3 sets of a lot
ab work
tomorrow i will only be doing morning and noon, my grandma died before winter and they are doing the burial for her tomorrow at 4
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Didn't have a lot of time to workout this morning, the weather was looking shitty so i did a old CF workout and a lil bit of walking. Yesterday was my last day at work and i had to bring a lot of shit home with me from my guard building so i had to get it all out of my car and put away before the Tstorms hit.
CF workout- 7 minute time cap
Reps- 2-4-6-8-10-12-14
Thrusters:70lbs
KB swings: 30lbs
The thrusters werent traditional ones, i did a proper front squat, switched my front rack position at the top and did a proper push press
I made it to round 14 and got 9 reps of thrusters i think
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Nice, what's this job you're getting without a college degree?
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corrections officer.
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I've been putting off my degree because the classes I take in the academy count for 16 credits so I just gotta see how many will count towards it and finish up from there.
Yesterday I did a quick back workout, cant remember what I did in the morning, just some lat pulldowns, db rows and bicep work
This morning: Chest/tris
Bench: Reps- 1,2,3,4.....10
Weights: 250, 245, 225, 215, 195, 175, 155, 135, 155, 175
lying tricep extensions(DBs): Weights- 40,35,30,25,20,15,20,25,30,35
Reps- 20 reps each
Tricep pushdowns: 5x10 medium weight
1 arm rope pushdowns: 40x5x10
Lat pulldown for 5 sets for a pump, i think 130lbs or so.
Weather is shitty out even though it had a sunshine for the picture on the news website so tonight i will do some more machine work and BW stuff i couldnt do this morning due to old folks and some running n hwhat not
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Tonights twerkout
KB swings- 40lbs 30 seconds on 30 seconds off fooor idk 5 rounds or so, and did 2 rounds i think of 40 on 20 off
3 ROunds
Jump ropex100
Wallballx10
push upx10
Rower- 2x resistance 10 for .300km sprints( times were around :58-1:04)
2x resistance 15 for .........( times were around .53-58)
2x resistance 20 for .........(times were around 1:04)
I'm not sure how the concept 2 rowers are but this looks like an older one with water for resistance
some forearms to finish it off
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how's that run test prep coming?
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Been good, I've been runnin around getting shit ready before I leave so Im going to do my 2.5 mile run i think im up to today and saturday
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The treadmills were used up and wasnt really feeling like trying to keep count for 45 laps so I decided to just do a 30 minute run, figured thatd be around 2.5-3 miles for my pace
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THis morning was quick shoulders
Machine shoulder press(couldnt do DBs, my triceps are too sore for that) 5 sets of 10 at i think 150 or so
DB side raise- 30x5x10
DB Front raise- 30x5x10
DB rear delts)- 30x5x10
Went home and had some bison
leaving in a bit to go workout again, I think i will just do what i think of when I get there
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3 rounds
Wallballx50
jump ropex150
Row machine
Resistance 5: 300m sprintx2
Resistance 10: 300m sprintx2
Resistance 15: 300m sprintx2
Banded tricep extensions and pull aparts to get blood flowing so my tricep wont be so sore
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This morning
Bike for 10 minutes as a warm up
3,6,9,12,15,18,21
BB thrusters
fat man pullups
1km row
then some stretching n hwhat not
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Last night was nothing, i forgot its sunday, im not used to being home on the weekends
this morning I did ummm
3 trips with my trap bar for farmers carrries down my driveway
105lbsx.2 miles
75lbsx.2 miles
55lbsx.2 miles
around noon ima get my barbell out and do some shit, not sure what though
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Mornin
100 fat man pullups
50 push ups
100 air skwaats
Lat pulldown- 5 sets of 15
some walking
doesnt look like a lot but my chunky ass was tired
Looking like if i get my midday workout in at 11 i should be good, too many fucking storms so far, theres 3 on my last free week before the state owns me so thats a bit of a downer.
I will get the barbell out again idk what i did yesterday, but ill do some light clean & Press and some wallballs annnnd i cant think of the name...KB swings there we go
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fat man pullup = inverted row, right?
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yeah i set the bar up on the squat rack and do them like that.
A lot of people say they lose 30lbs or so during the academy considering they control our food and all of the bw and running we do so itll be good for me and hopefully when im done I wont have to do fat man pullups anymore haha
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speaking of which, sorry to be a broken record but how's your weight coming down?
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ill check it tonight, didnt bother this morning because i had a protein shake and ive been drinking a lot of water but knowing how my body works its probably around 285-287 on a good day.
since my body is pretty much beaten up 24/7 im doing 1 movement for my gym workouts this last week so i can recover a bit
Today was lat pulldown
tomorrow is bench with a slow tempo
wednesday is rest from weights maybe idk
thursday oh press
friday once i get done running around finishing up everything i might just do a circuit with machines
on those days will be running and bw stuff, wall balls etc etc
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11:00 workout
Cleans:
75x20
95x20
135x20
135lb farmers carry 1 trip(1056-1100 feet)
I had more planned but it took me forever to do the farmers carries, my hands were raw since the knurling on the trap bar handles are so rough.
setting everything up, doing it and putting everything away was an hr so probably took me 30-40 minutes to do the workout.
I broke the farmers carry up to 20 seconds on then whatever rest i did, that was showing to be too slow so i upped it to 30 seconds on. On the way back i said fuck the time and just went for it, only had to drop the bar two or three times on the way back
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Jackie but switched out pull ups with push ups
KM row: took it too easy, hit a 4:05 km and wasnt even breathing heavy
Thrusters: Barx50
push upsx30
20 minute incline walk: 2.5 incline and 3.2mph, last 5 minute i kicked it up to 3.5, last 1.5 minutes went up to 4mph
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Weight this morning post workout: around 284
Bench
135x10
185x5(slow tempo, 5-2-2)
205x5.............
225x5.............
235x5.............
then worked my way back down
tricep extensions, 3 sets of a vbar and 3 single handed sets
Forrest Gump Run
Time: 1 Hour
Pace: idk it felt the same as when im on a treadmill doing 5mph though
Feeling: my breathing never got heavy, i was focusing on breathing into my stomach instead of my chest so my trapz and upper body in general could relax and i could breathe easier. My right hip was acting up because of all the turning, but other then that i was just sweating a lot. I did a straight 30 minutes but started to cramp so every 10 minutes after that i stopped for 10 seconds or so to take a drink of powerade, i ran an extra minute to make up for the time i spent stopped.
ima go drink my coffee and take a long ass bath and wait for UPS
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Shot around and walked the garbage down to the end of the driveway. Thinking about where I want to go after the academy since I will have to restart all over again.
Powerlifting
Pros: Get strong
Showing up the young kids
Can be done generally at any gym minus PF
Decently short-moderate time for workouts
Cons: I will probably get too caught up in strength and get fat again
I've had the most injuries due to powerlifting
Meets, no money in it and I have no desire to do one
Movements in daily life will be shit
Can be boring
Bodybuilding
Pros: Get big and decently strong
Look good
balanced
Cons: Diet, I'm not disciplined enough to stick with one
No intentions of doing shows in thongs
No money in it
Be tempted to try a steroid again
Movements will be shit
Can be boring
Crossfit
Pros: My cholesterol and resting HR was was at amazing levels after I finished doing it
Hot girls
Cardio-vascular was through the roof
A lot of variety
Fun to do
Girls in short shorts
Booty Booty Booty all around
As long as I dont focus solely on metcons my strength will go up
Booty shorts
Will encourage me to hit a goal of being able to do a muscle up
I never had an injury during it
Cons: Timed WODs and such promote shitty form
Goofy exercises which i cringe when I see, ex. GHD sit ups
Greg Glassman is a douche bag
Dave Castro is also a douche bag
If I ever made it to the games they would probably hate me
Need quite a bit of equipment
They keep adding expensive equipment that isnt needed to the WODs just to make money. ex. Trueform runner
I'm sure there are more pros and cons to each but im exhausted and trying to stay awake. I am leaning towards crossfit since I want to stick with running also. I will make adjustments to my workouts to limit the goofy exercises chance of injuries.
I'm sure most will disagree but I feel if i keep with it I could at least get good enough to make it to regionals in the years to come and that seems more fun than going to a meet to do squat bench deadlift and go home
I forgot, I will explain the poor movements in the cons. It took me awhile just to learn to run again, playing basketball felt weird because i never had to move at different angles and sprint n jog and all that jazz. So if I do crossfit, other activities will feel better, more natural if that makes any sense
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Shot around and walked the garbage down to the end of the driveway. Thinking about where I want to go after the academy since I will have to restart all over again.
Powerlifting
Cons: I will probably get too caught up in strength and get fat again
again? five years ago you were talking about feeling like shit at 238 and you're almost 50 pounds heavier than that now.
Bodybuilding
yeah don't do that.
Crossfit
this, do this. of the three options i absolutely think you should do Crossfit. you'll have fun, you'll get healthier, you'll be surrounded by hot girls in booty shorts. do it.
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For the 8 weeks we aren't allowed to go to a gym on our off days, granted they wouldnt know but if we got hurt then it'd be obvious and I'd get kicked out. If I dont stay consistent then my lifts just go to shit. I remember a few years back the gym closed down for a week due to cleaning and my squat literally dropped over 100lbs, wasnt just a bad workout it just dropped lol I figured if I'm going to start it up again after 2 months I will build up on my BW movements since hopefully I will be good at them by the end and the running, even if I just stick with a mile or 2 a day.
I'm thinking crossfit too, I already have bumpers so why not lol Yeah I dont think i was in that bad of shape at 238, just being a pussy since i felt good at 220 for a long time, shooting up to 238 made me feel like shit. I just want to drop to 10%bf or so and keep as much muscle as I can. It should be a reasonable goal since I will be working with shelby starnes for a year after I get out.
I also think that if I can run 5 miles or whatever i did, well run for an hour at 284lbs then when I drop lower I should be able to have some pretty good conditioning. Granted I was going slow but I dont remember a point in the run where i was breathing heavy. and if my feet didnt get raw I couldve just kept going
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I wouldnt mind an adarq.org crossfitty workout program either lol see if we can do it better than CF HQ
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Tonight
20 wallballs
3 sets of 10 push ups
20 wallballs
3 sets of 10 push ups
20 wallballs
3 sets of 10 push ups
- my push ups are feeling like shit lately, the first 3 sets i just felt like ass, the rest of them felt decent once i got warmed up
Row- 5-6 sets of 300 meter sprints, keeping it from 50-1:04 time frame
I'm not doing "proper rowing form" for speed since I feel its hard to breathe when I do that(extend your legs, lean back, pull to nipps) SO i just keep a straight vertical back without the lean which makes it hard to breathe and im getting more work in.
Just took in a 40 gram protein shake and just relaxing, my back is sore as balls.
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Rest day
Ill go around 4 to the gym just to do some light machine work, just hit 2 drop sets or something on each and some biking. My feet are dunzo from the run yesterday.
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Did a 10 mile bike ride
for the last 10 minutes I talked to a kid who goes to the gym, I think hes 17 and told me that he just got off a cycle...but he said he did 3 weeks od D-Bol which isnt really a cycle. Anyway my response was are you fucking retarded? I got through to him and he realized its dumb to order shit online and that he was way too young to even consider it. His main thing was I want to win MR. Olympia, i want bodybuilding to be my main career etc etc. So i broke the news to him that BB isn't a career, it is for about 1% of bodybuilders or less but they have to push their roid levels to extremes with 20 years or more of training. He said if bodybuilding doesnt work out then he will have welding to fall back on. I again said dont be a dumbass, welding first, bodybuilding as a hobby.
That was my good deed for the day
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This morning
.300km sprints
I did 2.1km worth I think?
yeah so 7 rounds
my fastest one was the last one and it was 46 seconds or something averaging 25 calories per round
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21-15-9
Cleans:135lbs
Push ups
21-15-9
wallballs
push ups
some abs and bis
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1km Row
THruster:70lbsx30
Pullupsx25
push upsx20
Air Skwaatsx15
Cleans:75lbsx10
OH Squat:75lbsx5
I didnt feel like changing the weight on the bar so just did 75lbs for all of them.
Had a limited time to do stuff, had to get my oil changed, buy last minute stuff for sunday and get my hair cut n hwhat not, later tonight ill probably go again or just do one last workout tomorrow morning
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Well I gotta get ready and head out to get yelled at.
I'll update my logs on saturdays or so since i dont get access to phones or laptops until they let us go home for the weekends
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Well I gotta get ready and head out to get yelled at.
I'll update my logs on saturdays or so since i dont get access to phones or laptops until they let us go home for the weekends
good luck!
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Yup, go get it!
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I AM NOT IN SHAPE!!!! lol
Starting weight:286 on 5-23-15
Current Weight: 277.0
Loss of 9lbs in 6 days.
Its been like 80s or 90s in Albany all week, and we have to PT in it and there is just so much sweat everywhere its just pouring off of my face. The food is terrible and I couldnt eat anything until tuesday I was so dehydrated. Sunday morning-Wednesday morning I got 3 hours of sleep total. So far the ambulance count is up to 6 for people passing out for heat exhaustion.
Typical workout for the day
Jumping jax, 30 count but its 1-2-3-1, 1-2-3-2....................
5 stretching exercises
Jumping jax same thing
push ups, hold in the push up position for 30 seconds to a minute or so, go down and up hold it again for that long until you hit 10
flutter kicks, same thing, hold the bottom position with feet 6 inches off the ground
bicycle crunches, same thing
jumping jax, same count as before
burpees with random static holds until everyone gets off the floor
then the rest is just random exercises thrown in and its straight for an hour- hour and a half.
some marching afterwards
I got as little of food as I did sleep and if you take the desserts and good tasting stuff you get punished for it even though the food comes out of our pockets.
so yeah, to some that doesnt sound bad but when youre in a gym with 90 other people at 85 degrees its killer
besides that I got yelled at a shit ton
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This morning was just stretching and a quick little workout
pool room area
push up static holdx 1 minute
jumping jaxX 30 count
push up static holdx1 minute
frog squatsx10 count
squats where i touch the back of my calfx10 count
push up static holdx1 minute
jumping jaxX30 count
push up static holdx1 minute
both squats the same as before
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Week 2 complete:
Weight: 271lbs
the PT this week was hard but with the weight loss its evening out a bit.
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ill try to give an idea of what our workout was today.
jog in place while chanting some marching songs
front leaning rest (push up position and hold it) because a chick decided to talk backx5 minutes
jumping jacksx200 or so with front leaning rest between them because people kept fucking up
flutter kicks- count was 1-2-3-1, 1-2-3-2 etc etc with a slow tempo for idk 40 count
jumping jacksx50
flutter kicks, same deal with normal tempo
push upsxa lot
mountain climbersx a lot
jumping jacksx50
squat benders- squat down n touch the back of your calves, come back up then bend down at the waist and touch your toes and repeat for idk a lot of reps
swimmersx10 count(supermans)
bicycle crunchesxa lot
burpeesx a lot
bicycle crunchesx a lot
flutter kicksx a lot
front to backs(jog in place and when he says front your hit the floor on your stomach, when he says back that means get on your back) by a shit ton
jog in place chanting again and marching.
I believe I got everything but im sure there was more, this is about an hour - hour and a half of straight work with stretching, there is maybe 30 seconds rest between exercises.
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I decided to recycle myself back onto the list which means Im not in the academy anymore but i can go back whenever i want before my expiration date in 2016 or 2017. I've been waiting for this job for a long time and when it finally came, I wasn't all that thrilled about it. When I got to the academy and heard the real deal with it, the fact that I wanted to swing at my DI when i knew beforehand why they were doing what they were doing, I couldnt help but think what I would do to an inmate if they pissed me off that badly which would have lead to a massive lawsuit and prison time for sure. I pulled my groin back in march or so which was why I stopped squatting n deadlifting so I could rehab it. Well after going there and doing a million flutter kicks and bicycle crunches that pain is back and didn't feel it was worth fucking it up all of the way. Basically for now I weighed the good with the bad and it's just not what I want to do, be cooped up in a prison all day with murderers and rapists. I still have a few things in the works, I applied for a nuclear security job which pays better and wont have to deal with that shit, I'm still on the county CO list, city police department list, and a steel mill in my area that pays an ass load. I was also looking into getting back into college for the physical therapist assistant program.
Idk, I'm going to go workout and get my mind off of it.
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Chest and tris
my strength is down a lot but that was to be expected.
bench: 135x10, 185x10, 205x5, 225x5
DB flyes: 30x10, 40x10, 30x10
Tricep extensions: rope and vbar, idk 3 sets of 10 each, idk the weight
30 min time limit(30 count means 1-2-3-1, 1-2-3-2 etc etc)
1 minute front leaning rest
Jumping Jacksx30 count
8 count push upsx5
Squats(bend and touch the back of your calves)x 30 count
push upsx10
Jumping jacksx30 count
I'm not sure how many rounds I did but that is like a mini session of what we were doing in the academy
weight: 269-270, it was flickering back and forth
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This week was a easy getting back into it week
Next week Im going to wing it with breaking my workouts into 20 minute blocks ....so something like this
20 min run( might run 1 day for full 20 mins and the next do 10 min run 10 min jog)
20 min strength/bb
20 min crossfit( which will be a lot of rest involved)
20 min bw PT session
The strength/bb part wont be too hardcore, just enough to feel it since i wanna focus on bw movements
Also im thinking this could be mon, wed, friday and tuesday n thursday could be light running n pt
Its not set in stone, worried about squatting though. My air squats are fucked because the squats we did for pt put us in a rounded back position and quarter squats. Only way to keep up since the DI was doing half assed everything and we did about 2-500 a day each day.
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Yesterday I was rushing it a bit, had to get home before 930
20 minute run= 30-40 second laps so it was around 2 miles I believe
- It felt really easy at the pace I was going, it felt like a good warm up with a little bit heavier breathing than normal but it felt good
20 minute bb session: lat pulldowns for 3 sets with the 3 different handles
Grip work holding the bar with 1 hand: worked up to maybe 5-10 seconds holding 165lbs
bicep curls
Couldnt do the PT in the morning because they found a condom in the pool room where I do my bw shit and they locked the doors but at night they had them open so I did it at night
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god that's gross. why are people such slobs? fuck wherever you want but clean up after yourself. jesus.
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Yeah. I have a feeling its the guy that works in the weight room since he can only see his 17 year old gf at the gym haha its weird but i just mind my own business.
I believe my weight is around 275, i put back on 5lbs just from getting a normal amount of fluids again and food, when i weighed 269 i had like nothing in me. Also just trying to figure shit out, I'm going to make an appointment with admissions to get put on the list for the PTA program and a college near me so if that goes down itll be next year I'm guessing until I can get into that, and in the mean time just work and take classes to get them out of the way.
I've been thinking and even when my groin heals, Idk if I want to go back to the academy. I can make 22-25 an hour as a PTA which is the same pay as a CO and I wont have to get shanked or have shit thrown on me.
Ima do some workouts tonight, and tomorrow will be at night because i have MSHA training all day.
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Ran for 20 minutes this morning as a warm up
Bench- worked up to 225x5(shoulder is killing me)
185x3x5 for a spoto press
Incline Hex press: worked up to 60s for a set of 10
Chest press machine, 150x3x10
tricep work
Im going in a little over an hour to do my PT and maybe some more running
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Tuesday was back
Mile run: 9:27, it was easy and can go muchos faster
then i just did some grip work, lat pulldowns and a deadlift/ wall ball super set for 5 rounds or something
today nothing, had to work all day
tomorrow morning ill get back at it
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Yesterday was a 20 minute run followed by some db work for shoulders
today was a 10 minute run
skwaats: I only did triples up to 275, didnt want to push it since my hammies were fired up and I didnt want to stress my groin too much
hammy curls, single legs
that was pretty much it, had to cash my check n do some shopping before work later
I'm weighing in around 275-276 and done being a fat ass, i had my binge eating after the academy and thats over now, going to buy another 10lb thing of protein and get back to eating a bit cleaner
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Soo where to begin
Friday I had to do an extra shift from 4-8 at the cornell museum. When I got there I got a call saying the night guard at my main job site quite. So from the museum I had to go to the other job site and cover her shift as well as mine, so no gym on saturday morning because I worked from 1030 friday night to 1030 saturday night which was no bueno and am still feeling it. Nothing yesterday just felt tired as shit and today im moving slowly but I'm about to head out.
20 minute run with some chest and tris today
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Ran for 20 minutes
Bench- worked up to 240 for triples
worked back down to 200 for a few sets of spoto close suicide grip presses
Incline DB hex press up to 60lbs for sets of 10
tried supine DB 1 arm extensions but my right shoulder is still fucked up
lat pulldown machine for tricep extensions
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10 minute run
deadlifts, just did 300 for triples, groin felt weird in the set up but was fine on the pulls
some lat pulldowns for 4 sets of 10-15 with 2 different handles
some biceps
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Idk where I left off, i worked from friday-monday 12 hour shifts so I didnt get to the gym, today I didnt get to it because I had to deal with payroll problems, if the family picnic doesnt go to long tonight then I'll go tonight.
If not then
wednesday-push
thurs-pull
fri-skwaat
all 20 minute runs
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Just woke up, waiting to shower n hit the gym up
20 min run
Bench with some slanger sets thrown on in the end
DB OH press for 4 sets
Incline or flat...probably flat DB Hex press for 4 sets
some side and front raises
machine work for triceps
and some bw movements, I figured out my paycheck problem n h'what not yesterday so I shouldnt have to rush anything this morning
Also I was thinking of long term goals and I remember reading about a guy from juggernaut who squatted over 700lbs or something and did marathons n ironmans and what not, granted the likelihood that he was on roids is pretty high.
I wouldn't mind, long term being able to
Skwaat 600lbs
Run a competitive 10k(not kenya fast but something that will be somewhat impressive)
and of course dunk 10ft again
Whats a competitive realistic 10k time thats not like something an olympic runner would do it in?
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Whats a competitive realistic 10k time thats not like something an olympic runner would do it in?
About 1 hour is the 'milestone' for average Joe runners.
Real life sample:
Adarq, who was rather good trained for it with his daily 7mile runs, did 5K in ~23m a few months ago and that was enough to get him in the top 3.5%.
04/02/2015
bw = 178
run: ran an official 5k
- 22:50
- placed 205 out of 7,000+
Edit:
Men's WR is 26:17, i can't find words to describe how beastly inhuman this performance is, 100 consecutive 15.5 100m runs, dammit!!!
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Thats not too bad then, back in HS I did 6 miles in an hour(treadmill) and had a 500lb box skwaat at 200-205lbs
Well I have my work cut out for me, when I sign up for classes if I cant do some online then I'll sign up for the fitness class where you just go to workout just to get another session in.
I did 10-15 minute run today, all of the old people flooded to the track so i ended it
Bench- shoulder acted up around 225 but did triples at 185, 205, 225, 245, 255
OH press- Palms facing each other or else the shoulder feels shitty
30x15, 35x15, 40x10, 45x10, 50x10
supine hex press: worked up to 50 from 30s for sets of 10-15
db side raise- 30s without a swing for 4x10-15
Going back tonight to finish up the run n do the bw stuff
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agree with vag, shoot for an hour. that's just under 10 min/mile pace. i ran 5k in 20:xx sophomore year of high school, the one year i ran xc, and it wasn't good enough for varsity at my sport-challenged school. you had to be under 19:30 and i was a wuss about grinding out the miles. nothing can replace grinding out the miles. so i went back to fencing and went to junior olympics HEYOOOOO.
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Sounds good, I figured I don't have any real goals so the gym doesn't feel as good as when I'm working towards something.
Goal bw: idk fuck bw lol as long as I look better and perform better
5k: Hour/ then work towards 55 mins, 50 mins, etc just to see how far I can push it until I see my performance elsewhere suffer
Skwaat: 600lbs
Bench: Shit Idk, 405 sounds like a good long term goal
Deadlift: 600lbs, my best is a bit over 500
Once I buy another car for work and what not, probably going with a newer civic for the gas mileage, I will be doing a monthly membership to an old gym I used to go to. It just has so much more shit, better cardio equipment, no rules, hotter women, and its where I looked the best and the cougars are hungry there
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Back day
Had to dick around before the workout because i sold my weights, never used them so figured id get stripper money
anyway
10 min run
Deadlift, worked up to a easy 315, usually when i would settle into the bottom i could feel my groin kind of idk move like there was a knot in there move up n down idk but today I didn't feel that
lat pulldown for 2 different handles
bicep curls
going later tonight to do some running n shit
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Mornin
20 minute run
Bench: worked up to 260x3
225x5 paused a inch above the chest
135 with a lil swoop at the bottom to hit the triceps
incline DB Hex press- worked up to 60sx10
tricep work
I had a AMRAP planned but there were swim lessons going on so the parents were in the pool room sitting down
So tomorrow I will just double the amrap to make up for today
Was 14 minutes
now ill do a even 30 minutes of
5 burpees
50 wall balls
100 count jump rope
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that sounds painful.
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woke up late again and more swim classes so im going tonight to do it, shits getting old
I might switch burpees to just push ups or something, I'm sure itll be just as bad
this morning
20 minute run
deadlifts- worked up to an easy 325 I think
Lat pulldown: 2 handles, 4 sets each of 15
bicep work
im so fucking pissed off right now I cant think im about to go on a fucking rampage
end
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30 min AMRAP
50 jumping jacks(forgot i dont have a jump rope no mo)
10 push ups
50 wallballs
I went out the gate too fast on the first round and went unbroken, I havent done wallballs in a long time so my legs cramped up after the first round and made it worse as time went on
i had about 3 minutes left on my last 50 wallballs and when I got to 25 i felt so sick(85-90 degree room) i called it quites
total reps: 525 reps
I received my new reactive slingshot in the mail and dicked around getting more volume work in on the bench, working with sets of 15 from 135-225 and back down.
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My legs are so fucking shot from the 30 min amrap, Im going to go to the gym tonight and do idk some shoulder work, it just sucks trying to get upstairs n what not
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on Friday I did some shoulders, nothing too amazing to report. I just downloaded a new tabata timer with the new running GPS app so it will be easier for me to see how far I am really going in my 20 minute jogs.
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So haha yeah i have a new motivation now. Odk if i can post pics from my phone or not buuut shes a girl i went to school with and shes so far out of my league and i have a date with her. If i was in Tball shed be babe ruth. Anyway she models and for some reason digs me
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Going to see a whole new animal, also i got chosen to be a beta tester for idk lol idk if the brand is Altius or if thats the product name
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nice job on that date.
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Thank you thank you, im pumped about it. Yesterday i walked about 4 miles at work.
So tomorrow is
20 min jog
Chest/tris
Tabata
Round 1, 5: thruster
Round 2, 6: cleans
Round 3, 7: front leaning rest
Round 4, 8: Fat man pullup
Protein shake
Boulderz n trapz
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So i completely fucked up the tabata but I couldnt remember what I wanted to do.
20 minute run: tried to use the GPS but it wouldnt get a signal inside so thats kinda pointless, if I can I'll go out onto the track tomorrow and do my run
Bench- worked up to 270x3
close suicide grip spoto press: 185x3x5
Incline DB Hex press- worked up to 70s for 10
couple sets of DB flyes
Tabata 3 sets of 8 rounds
Rounds 1,5: thruster
Rounds 2,6: front leaning rest
Rounds 3,7: kb swing
Rounds 4,8: wallballs
I did 1 set of this and thought it wasnt bad so I should do another set, did another one and thought well now im breathing a lil heavy lets do 1 more.
tonight i will finish up with shouldaz and triceps
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This mornin
20 minute run
Deadlift- worked up to 345 double overhand grip which has always been my weakest grip
2 lat pulldown variations for 4 sets each
bicep curls
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Nothing this morning, going to relax, watch the CF games at noon and wait for the pre-workout to come from UPS that I gotta beta test and use it for a workout later tonight.
I think tonight is do do do shoulders
Probably nothing too bananas just a 20 min run, some DB work, tricep work, grip work and tabata
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Ima go see ant man tonight so ill hit up shoulders tomorrow
Also, the CF games was a shit show today, the beach events are so horribly boring
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The first day of taking the supplement for the beta test- i mean it woke me up and gave me a little bit of energy, nothing amazing though
20 minute run, was fairly easy and felt good
DB standing OH press for 10-15 reps each from 30s-70s by 5lb increments
DB side raise and bent over raises for rear delts
- Those were 4 sets of 10 each or so
Im going tonight to do my Tabata and another run to make up for yesterday, couldnt do tabata this morning because my phone was dead
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Going to hit some skwaats tonight or maybe just go soon in like a half hour with a ton of hammy work
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Skwaats
did doubles up to 305 or 315, no pain or discomfort in my groin so thats a good sign
Then i did front squats with a normal front rack but I'm nowhere near as flexible as I was so I didnt want to go above 225
Hammy work
Stiff legged rack pulls: started with the BB a few inches away from my shins so it put more stress on the hammys, worked up to 275
then some hammy curls and bicep work
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well, starting this week I have an idiotic idea but I will see where it will go.
Monday, Wednesday, Friday: run 20 minutes
Tuesday, Thursday: fast mile
normal strength and body building stuff will remain the same each day, but after each workout from Monday to Friday I will do the open workouts starting from 2011
For example this monday
20 min run
Chest/tris
10 min AMRAP 11.1
60 Jump rope
15 snatches @ 75#
Most workouts wont be the regular opens, ill have to modify them since a muscle up is pretty much impossible for me right now lol
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Walked 3.5 miles today, was gonna go out n do another 1.5 miles but my boots tore my feet up.
Fastest pace was a 18:20? Mile somewhere around there but after the first half mile i went from a 16:20-18 min pace.
Itd be a nice goal to walk it in 16 mins but the problem is all of the damn hills here.
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Youre still a big guy right Eric?
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Yeah i havent checked my weight in awhile, id say about 270 or so but I dont feel like it. I keep saying year after year i want to get back to 210 or so but i self sabotage and come up with excuses to justify being a fat fuck like i want to do powerlifting meets so idc about my weight. In reality i dont lol powerlifting meets are so damn boring. But yeah im still one of the big guys lol
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Not trying to be overly dramatic haha my main problem the first time I did CF was getting too involved with getting good at the metcons and falling away from the strength portion. I did so by combining the two together and i didnt catch on quick enough that my strength stalled. Hopefully this time around keeping them separate that wont happen. Also wednesdays are oly days. Depending on how i feel ill do a tabata after the open workout or at night. Im interested to see where ill go with it and i mean come on look at Brooke Wells, if i can ever make it to the games ill bring a ring with me to propose to her haha
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Haha I know. Theres some fine ladies in that competition.
You are heavier than me but we should still try out some friendly competition. Would be nice for me to compare with a bigger guy for once. All the guys at my box are much smaller than me or big but weak. I have yet to compare with a big and strong guy.
Something you could see the fun in?
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Whatd you have in mind? Im in no way strong right now though haha
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Maybe plan a workout to do each week n compare scores or pick some of the girls n compare scores ummm the only thing is i dont go to a box so the heaviest medball is 10lbs and no kbs, shit like that
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It looks like ben smith won the games. I was rootin for Frasee since Ben smith grew up with a silver spoon in his mouth. From what i remember in a video he pretty much said momma poppa can i pwease haf my own cf gym? And boom he gets one which makes it odd it took him 5 years to win when thats all he had to focus on.
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20 minute run: Had to use the dreadmill for my run, too many people on the track
Tried to just do 10 minute splits and completed 2.1 miles in the 20 minute, it was fairly easy until the end when i jacked it up from 6.2 to 8mph for a 10th and then to 9mph for the last minute. I would like to be able to do 8 minute splits in the future
Bench:45x10, 95x10, 135x10, 165x3, 185x3, 215x3, 230x3, 260x3, 280x1(felt like 85-90%)
Slanger(reactive) 225x2x15
Close grip: 135x10 paused
Incline DB Hex press: 30, 40, 50, 60x10
tricep pushdowns on lat pulldown, v bar and ropes for 3 sets of 10 each
Just finished 11.1, had to modify it, no jump rope here is long enough
10 min AMRAP.
15 jumping jax
15 snatxh at 65lbs
5 full rounds + 18
168 reps
I was doing 75lb snatchers for the first round but i havent done them in awhile and my shoulders and trapz just burnt up back and felt like a complete puss.
I am thinking about just doing the womens weight for the first 5wks of this and if i revisit it to do another cycle right after, ill do the mens weight
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Ya every now and then we pick a wod and compare results. Could be fun.
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Alright, sounds fun, treat it like the open and just do 1 each week and log results by friday
I might have to buy a new set of bumpers, 10lbers at least to do some from the floor though so until I do, ill stick with hang cleans and snatches
Maybe have a versus section on here somewhere and have someone be in charge of picking a WOD for the week and anyone can put their results in
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Could be cool. Ill have to see if I can get one done every week.
How do we control movement standards?
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I'm not too sure, for awhile we can just do movements like power cleans and power snatches since I havent done them in awhile, I'll have to relearn it, ill have to relearn double unders and pull ups wont be for quite some time too lol If all goes well though, itll only take me a week or so to teach my body how to clean and snatch again
I'm feeling a bit eh, my trapz are sore which is causing a head ache so ill have to take some shit for it before i go to the gym
Fast mile...."fast" lol I'll go on the dreadmill and just shot for idk 9 min pace to start out and on thursday ill judge it from todays pace.
The workout
8:32 Mile run
Deadlift pin pulls from mid shin: worked up to 365
Lat pulldown: single handles for 4 sets of 10-15 and 4 sets reversed grip to hit biceps
V bar handle: 4 sets of 10
11.2(switching box jumps with jumping jax)
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (135lbs / 70kg)
12 Push-ups
15 air skwaats
Results
7 rounds +3: 255 reps
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Cool.
When are you ready? Im going to the gym this weekend so I know I could get a wod done then.
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I will let you know, my gym closes down on the 3rd? i think for cleaning and opens up the following week, so next week I will check out a new gym in auburn that has olympic platforms and what not, if not then we can just wait the week til I can go back because the other gyms i typically go to, itd be hard to do a WOD
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Old Iron ankles they call me, no dorsiflexion at all.
I might skip the 20 min run today to warm up and stretch for the olympic lifts because I would like to be able to do more than just a half assed power clean.
I will have to look at my best, i think it was like 250 or 260 or something, and I believe 1 of the main reasons for that was my double overhand grip is super weak so the weight felt heavier than it should which is why im deadlifting with double overhands right now to build it up
Just skill work, had to go shopping afterwards and wait for my jump rope to get delivered.
OH Skwaat- worked up from the bar to just idk 100lbs or something, my mobility is shit but it didnt feel too bad once i got into it
Snatch- started with the bar and worked my way up slowly, did multiple sets just adding on 10lbs or 5lbs here n there, went to idk 110lbs or something to get the feel
Cleans- felt worse than snatch mobility wise but i got the squat catch easier, just my elbows cant go idk up enough for a proper rack position. think i worked to 135
so i will probably just keep doing skill work days until i feel good about them.
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I've come to the conclusion that lifting weights, cardio and not eating like complete shit doesn't work lol I have been fairly decent with my eating habits, hitting the gym and my runs and metcons, and i just keep gaining weight. I don't think i am taking it more fluids than usual, its possible but when ive been hanging around 275-277 for a few weeks and all of a sudden this morning on an empty stomach after the workout im at 282 is just gay titties.
So starting idk tomorrow i guess, it wont be an accurate one estimate of my eating because i went and bought a lot of ground turkey and hwhat not but I will recount my calories for a few days and try to log everything to see where i am fucking up.
anyway, waiting for FedEx to show up, i did 3 rounds of jump rope and 1 lap down and back my driveway(2/10 of a mile down and back) Tonight I will probably do some active recovery shit on the rower, foam rolling, stretching etc etc
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Tonight I'll do
Elizabeth- Clean 135
Dips(with the reactive slanger to save my shoulders)
-21-15-9 reps
Switched dips with push ups, I had everything set up and some mouth breather with big ass glasses starts doing pull ups so i started Elizabeth and didnt realize until round of 15 that he did like 4 and went to something else
Jump rope/front leaning rest(plank)
I just did as many as i could in 1 round of jump rope until i fucked up then i did like a half minute plank or so
half km row on the rower, went nice and easy but wasnt breathing heavy at all and was at the same pace as I was for my all out KMs about a month or two ago.
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Seated shoulder press(dbs) just warmed up going from 30s-70s by 5lb increments for sets of 10 or so
side raise, idk kept it light, 20-25lbs or so for 5 sets of 10
bent over raise- same as side raise
tricep work, pushdowns with a v bar and rope for 4 sets or so of 10-15
then 11.4 which will def be modified, i am so fucking sore lol
60 Bar-facing burpees(regular burpees)
30 Overhead squats (120lbs / 55kg) probably just going to use the bar or like 65lbs so i can focus on the movement
20 fatman pullups instead of muscle ups
this is for as many rounds as possible in 10 minutes and i guarantee i will get probably only 1 round lol the burpees will kill me
yeah I got 1 round finished by the 20 second mark lol the burpees was obviously the hardest part but last time when I first started if you told me that I had to do 60 burpees n then some in 10 minutes I woulda flipped you off.
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Sitting here, sore as balls and I want to go to the gym to do something but i might just save it since i gotta do some skwaats in the AM and h'what not, dmv, some other shit then I gotta head out to work.
I was thinking about what i was going to be doing next week since the gym is closed for cleaning and I think I may just run and do a lot of body weight movements, some tire flips, kb swings and just make up random hard shit, have it be something like
mon, wed, fri: long wods(20 minute caps) twice a day with a run
tues, thurs: Short sprint wods(5-10 minute caps) 4x a day with a run
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Skwaats, skipped the run again because i hate running on treadmills and had to do a fast workout.
Skwaats: sets were 45, 95, 135,165, 185, 205, 225, 255, 275, 305, 315, 325, 335.....did i do 345? I cant remember but instead of low bar wide im trying to keep my stand shoulder width or so and idk medium bar? its not really high but its above my rear delts.
- No groin pain so thats still good
lots of hammy work on the machine.
gym closes tomorrow so monday i begin the bw and running stuff and this weekend i will plan everything out.
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What i have planned
Monday
Morning: 2 mile run; every 5 mins 20 pushups, 20 air skwaats, 10 burpees
Afternoon: 20 min AMRAP 10 Tire flips, 20 kb swings, 10 wall ball
Night: mile run
Tuesday
Morning: mile run, trap bar walks with 145lbs
Afternoon: burpees x7 minutes, keg cleansx 7mins
Night: mile run
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This morning was just horrible. The track I ran on is an old crappy one at a park near my house, uneven as shit. Anyway it felt horrible to run on so i did the first mile while doing 20 push ups and 20 air squats, the second mile i walked one, ran one etc etc. My lower back and legs were tight as shit.
I might just do tabata later because its supposed to storm n shit in a bit and all week its going to be like this I suppose so i will have to figure something out, maybe just go to a gym for a day and go balls deep in everything.
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Did a 20 min AMRAP today
5 tire flips, 5 keg cleans and a idk 150ft walk with a 45lb plate overhead
later some Tabata
Next week I think i might do the open workouts and a 20 minute AMRAP with light enough weight and movements n what not that will make me sweat but I can keep moving without having to stop and huff n puff n stare at the barbell.
something like
10 push ups
5 OH Skwaat
5 burpees
10 wallballs
20 min jog
20 min amrap
movement work(chest/tris) I really cant isolate muscles for shit so thats why i just stick with bench, 1 db movement and tricep movement
open workout
I am also going to buy stan efferdings Kooler, that way I can bring an intra and post workout shake with me, i remember last time at the gym i felt exhausted halfway through. Also I have to have milk in my preworkouts and doing a milk pre-workout shake and leaving it in the gym for an hour or so will be pretty gross by the end.
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just been doing little tabatas here n there, nothing special, pretty lazy week lol
Next week going to ramp it up though since the gym will be back open and tuesday morning or wednesday, depending on the weather will be a beach morning. Thinking of 5 rounds of 1 run the length of the beach, 20 air skwaats, 10 burpees. After that a hike to fill out the rest of the hour or so and then head to the gym for the regular workout.
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I am tracking my calories today and I am tracking how many miles I walk at work to see just how bad I am doing outside of the gym. As of right now I have taken in 805 calories and walked two miles which if my app was correct is about 250 calories and if my bmr was somewhat accurate in college i might burn 2500 a day or so. I am going to aim for 3k calories a day n adjust from there.
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Hit my 3k calories and yeah ive been over eating lol. 3k calories aint shit. Throwing in extra veggies so i dont get hungry when i get home.
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Warm up: 3 rounds
Air skwaatsx20
Burpeesx10
1 lap run
10 min run
10 min rower
Chest/tris
Bench: 12x3-5 from bar-235-135
Incline Hex Press: 4x10 from 30-60x10lb increments
Tricep pushdowns
11.6
7 min time cap
3,6,9,12 etc etc of thrusters n fat man pullups.
round of 15 completed plus 4
94 reps, just used the barbell for the thrusters and idk if it made it harder or not since with weight it forces me in a better position.
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Your move Eric :lololol:
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Lol I'll see you at the Games!
I will do mine on wednesday, its storming here today and tomorrow.
I am enjoying the gym again though since starting CF again and starting this competition. Before I was just doing BB stuff after i left the academy I was in the gym for like 35 minutes or so and i just tried to do my workouts as fast as possible so I could get outta there. Today I was there for about 2 hours and loved it.
Also, some old guy asked if I needed a spot on the bench when I was still warming up with 135 :uhhhfacepalm:
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Lol. You must have looked like you were struggling.
Happy to help. Its always motivating with competitions. Thats has always been my drive.
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Lol it's happened a few times, especially when I do speed work
Today
Warm up- jump ropex200
some stretching
10 minute run
deadlifts from pins halfway between mid shin and foot so not much higher than a normal deadlift
worked up to 345 double overhand, trying to stay away from a over under grip which I can lift a lot more but I need to work on grip
Inverted rows- 4x10
Lat pulldown, 4 sets of single handles and a vbar thing with sets of biceps between with DBs
12.1: AMRAP Burpees in 7 Minutes
60 reps got up and stopped the clock at 1 second left. So I'm not sure if thats good or not, probably not but i bested my time by probably a minute or so last time i did the 60 burpees
Im whooped, gonna hit up chilis(the light part of the menu)
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Lets see, it was my olympic day
Worked on OH squats first, trying to get my grip closer and closer, I think if I can eventually get to where froning has his grip itd be more beneficial for me since Im not in a CF gym or a gym that has bumper plates.
I worked up to 145 with ring finger on the outside rings, I believe i did like 3-5 reps or something, just letting it back down onto my trapz is a pain in the ass.
I think my progression was bar, 65, 95, 105, 115, 125, 135, 145
Hang Cleans, worked on catching it in the hole in the beginning but I need to stretch my forearms and what not out more before i go up in weight but I think i did it up to like idk 95lbs
Hang power cleans: worked up to 195 for a 90% or so which idt is too bad of a start considering last time I believe I started a lot lower. I did a lot of sets up to 195 but Im not sure what the weights were, I just threw random plates on.
Snatch, just focused on form for this since my WOD contained only snatches
worked up to 95lbs, felt better than last time and lighter.
12.2- 10 minute AMRAP
the weights are normally a lot higher than I used for the WOD but fuck that noise, im not there yet lmao
I did
Barx30
55x30
65x30
75x17
my shoulders and trapz were on fire
I tried mine and flanders WOD right after and I got to my 40th push up like him and my chest locked up but i tried to soldier on and then 2 girls came out onto the track and some old lady just walking n taking the whole thing up so now i have to redo it later today.
I believe by the time i got to my 40th push up i was 3 minutes in or something so im guessing fairly slow lol
(https://s-media-cache-ak0.pinimg.com/736x/9a/18/da/9a18da97f4495a6471b4c345b6a1b05c.jpg)
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Also I will review the Kooler since I got to use it for the first time today
Well lets see, its nice but not exactly what I expected.
I was assuming you can fill the 2 shaker bottles in it but how you put it in, one shaker cup goes into another so you cant fill them both up all of the way. But you can fill the cooler part with ice and water but I like milk so if i do ice and milk then i would have to bring a towel with me to wipe off the outside of the shaker bottle. If they could make it so the bottles are side by side and not stacked inside of each other so you can fill 2 at once itd be great. Thats my only complaint though but I still liked it since warm protein shakes are gross and the water at my gym tastes like salty fish ass.
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i got flander's time, tryna see what you got.
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Yeah I will get mine soonish maybe ill do some push ups n see how sore I am, if im too sore ill get some bengay and n let it relax a bit n head to the track.
Also Flander, for your snatches, do you use any kind of elbow sleeves or anything? I've always been paranoid after watching the O-lifters snapping their elbows on snatches, granted they use a lot of weight but its still one of those paranoias lol
Just did my challenge WOD
5 rounds of 100m run and 30 hand release push ups.
The first round wasnt too bad, immediately broke it up into sets of 10
Second round, sets of 10
third round, sets of 5
4th round, sets of 5 and ended with quick sets of 2
5th round, quick sets of 2-4, I was fairly burnt out by the third round
with a time of! LBSS has it lol
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Nah I dont use elbow sleeves. On heavier lifts I use wrist wraps.
You did bigger sets than me. Im excited to see your time.
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Tomorrow, waiting to see if im hitting up a beach workout or not. If so I will do the beach workout and hike, head to the gym right afterwards to do shoulders
300x jump rope
10 min run
Shoulders
DB OH press
DB Side raise
DB rear delt raise
Snatch grip pulls, idk what the exactly call them, get into a hang snatch position then you just go as far as the hip drive and the shrug
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box ( wall balls)
115 pound Push press, 12 reps
9 Toes-to-bar (KB swing)
Lets see, I will switch box jumps with wall balls since box jumps are dumb and KB swings for toes to bar
Also, I have the same WOD coming up again for 12.5 I believe it is thats the same as i dont remember haha but its the
3/3, 6/6, 9/9.....thrusters and pull ups, I will use the same weight and I am aiming for 126 reps
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Alright LBSS, who won lol
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It's saying my messages are sending successfully, but it doesnt show up in my sent folder
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I'm so fucking sore, my trapz, shoulder, chest n triceps are just shot. I'll need to do a diesel warm up before both of my workouts today.
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AND THE WINNER IS...[drumroll]...Flander, with a time of 12:38, besting Eric's 13:10. Pretty close there, fellas. Do another one!
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yeah shit, I figured he woulda won haha I'll get him on one of these.
today just did some quick shoulders, did OH db press, side raise and rear delts with tricep work all in like 15 minutes, i have a hair appointment soon so i figured someone would be in the shower by the time i got home from the full workout and my hair dresser is super hot so I dont want to smell bad.
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Damn that was close. When I saw your set sizes I thought Id lost.
Cool wod. Lets figure what to do next and when to do it.
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We could try jackie, i just do inverted rows instead of pull ups cuz of the spare tire im carrying around lol
i think its 1km row, 50 bar thrusters and 30 pullups
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We could try jackie, i just do inverted rows instead of pull ups cuz of the spare tire im carrying around lol
i think its 1km row, 50 bar thrusters and 30 pullups
Ya lets do that. Ive wanted to try Jackie for a while. Ill do kipping pullups. I might have a chance to do it this weekend. Else Ill have to try and squeeze it in next week.
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Sounds good, I think i might just do it monday
Also, was going to do the open wod tonight but Ima try to get to the gym around 530 tomorrow and I will just do back to back open WODs which I've tried before but that was with 4 of them back to back. If anyone reads this, checking out dan baileys video 4 on 1 where he does 4 wods against 4 people doing 1 each it's pretty impressive. I'm just too sore and going tonight to do 12.3 or whatever im up to would be pointless considering the OH pressing in it considering how torn up my shoulders are.
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workout at 630am wasn't going to happen lol
Ahhh shit this morning i suppose
Front squats: work up to triples
Back squats: start where I stop on front squats and work up multiple sets of triples
hammy work
ab work
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 wall balls
115 pound Push press, 12 reps
9 KB swing
Then jump right into 12.4
Amrap: 12 minutes
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
-I wont have to worry about the muscle up part probably lol but if I do ill just do idk jumping jax or something.
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Gotta make this quick
front squats: worked up to 205, obviously have more than that in me but my front rack position is almost non existent
Back squat: worked up to 365, if my progress still goes up this slowly next week then my leg day will be on mondays and I will only add bench in maybe twice a month and do more OH pressing
hammy curls: single leg from 25-65lbs, back when I was squatting over 500 I was doing like 110 single leg for sets of 10
WOD 12.3 or whatever
I believe i got 9 rounds
WOD 12.4
I got all of the all balls and all of the jump rope when time finished, but i finished off the 30 jumping jax anyway
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594 reps aint too bad for a workout, minus the squats and hammy curls. Granted ive seen mat fraser and froning do a open workout, i forgot which one and get like 650 reps in just 1 WOD haha
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I think Ill be doing Jackie tomorrow. Hopefully.
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Alright, sounds good, I will do it on monday. I'm just too whooped to do it tomorrow too haha
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Today is 12.5 :uhhhfacepalm: which is the same as one of the 11.? with 3,3,6,6,9,9 of thrusters n pull ups for 7 minutes uggggh this one burns
So I will do something like this
Warm up
Jackie
Chest/tris
12.5
10 min run
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Jackie: Horrible, lol I think the rower is screwed up in my gym. Rowing form is one of the only things I'm good at but when I was rowing today i was sitting there thinking like wtf this is taking longer than it should. Some of the pulls read .008 and some read .015 and yet i had the same stroke throughout so idk what was going on with it. I broke my thrusters up 30, 10, 10 since my ass cramped up on me
Bench: working up slowely to 240x3 with a lot of sets between, I had 0 energy after jackie, when its moderately hot out they crank the AC up and i work better when its warmer so I had a hard time catching my breath
tricep work(I figured ill be doing a lot of pressing so the incline db hex press probably isnt worth doing right now)
just some pushdowns on the lat pulldown
I skipped 12.5 this morning and will probably do it tonight because i just did 80 reps of the same exercises
weight: 286. YEP :raging: I haven't been eating bad, sticking with my workouts and i just keep gaining weight, no fucking clue why, DIET and EXERCISE don't work. Macronutrients and eating healthy are a myth. Going to the store today and saying fuck it, I'm going full blownsys on a BB style diet.
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How did your pullups go?
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I just do inverted Rows, I can do a few strict pull ups but thats it, if I kipped on the tower I'd flip it over....It's already happened before haha quite embarrassing.
I got like a 7:52 or something but no matter what you did more work and automatically won
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This morning
2 eggs-140 calories
1 serving of egg whites- 50 calories I think
1 slice of bread- I think 80 calories
1 serving of sugar free strawberry jam- 25 calories
Protein shake: 50 grams
- 1 cup milk, 1 cup almond milk
8:00am- 675 calories
1:00pm- Chicken breast with green beans
gotta get a car inspected so gym time will be a bit late but looking like this
Warm up
12.5
Round 18 +4
Total Reps: 130 Reps
Back/Bis
Deadlift: went 1 pin lower than the last 2 weeks and worked up to 375 with double overhand grip.
-About the max for that grip, I will spend about 2 days a week working grip
-Went back down to 225 and did some pauses at various heights
Lat pulldown: 2 different grips for 4 sets each
13.1
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Im just going to do 75lbs and increase 5lbs each round even though im expecting to get only the first 2 lol
I couldnt get to 13.1 this morning, the pool area I usually do burpees was locked so Ill have to do it tonight
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Rd 18+4 for 12.5
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Got 8.33. Its cool with the rows.
Should we do a barbell wod next?
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Yeah, you can make it up, just remember my cleans and snatches are piss poor right now haha
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Also, weight is at 285 but im super hydrated and i took some epsom salt and destroyed the bottom of the toilet bowl.
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Hmm. Dunno. I like snatches and double unders. Or deadlifts and box jumps.
Also a cool wod is this
40kg bar
10 strict press
15 oh squats
20 push press
25 front squats
30 jerks
35 back squats
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Or
40kg bar
10 press
15 burpees
15 oh squats
20 burpees
20 push press
25 burpees
25 front squats
30 burpees
30 jerks
35 burpees
35 back squats.
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Hmm. Dunno. I like snatches and double unders. Or deadlifts and box jumps.
Also a cool wod is this
40kg bar
10 strict press
15 oh squats
20 push press
25 front squats
30 jerks
35 back squats
I like this one
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Hmm. Dunno. I like snatches and double unders. Or deadlifts and box jumps.
Also a cool wod is this
40kg bar
10 strict press
15 oh squats
20 push press
25 front squats
30 jerks
35 back squats
I like this one
Cool. Lets do that then. Ill get it done in the weekend.
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Alright, I'll probably finish it on monday morning.
This morning(there needs to be a sweat angel emojiticon thing idk what you call them)
Skillz work
I worked up slowly by 5 or 10lb increments from the bar
OH Skwaat: worked up slowly, i think i went to 150, felt super easy.
Hang snatch: did 3 reps of where you just do the first part of the pull without catching it, just trying to teach myself to hit with my hips and shrug then I'd do 2 reps of a snatch
- Worked up to 120, grip was shot from yesterday and the previous reps, I will have to see what i can do to help with my grip with my hands out that wide.
Hang Clean:DId the same, worked up to 200, I definitely have to get my front rack position back to what it used to be.
13.1
Completed 2 Full rounds LMAO
Total reps: 130
- I feel like I sandbagged it a little bit, I was definitely huffing n puffing but I coulda done the burpees faster I think and got half another round at least
13.2
5 OH press 95lbs
10 deadlifts
15 wallballs
Completed 5 rounds
total reps: 150 reps
Weight: 280.00
I kind of like doing 2 open wods a workout back to back instead of just one so maybe i will do it twice a week or something, so I will do 2 back to back on friday.
So tomorrows workout
Warm up run
Shoulders, tris
13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
I obviously cant do muscle ups yet lol so if I get to the muscle ups then ill just do jumping jax, and the pool area was locked again so jump rope might be out of the question since theres no place to do it in the gym so i will figure something else out, maybe idk ill figure it out haha
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Flander, got any tips for snatch grip width?
I read online one thing you can do is hold your arms out parallel with the floor and measure elbow to elbow or hold the barbell standing straight up and adjust your grip until the barbell is at hip level.
I also think i need to throw more back work in, some heavy pendley rows n what not
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I use three methods.
1) grip it and stand up. Bend over with the bar in the hip crease. If you bend your arms you hold to narrow.
2) hold it overhead. Distance from bar to top of head should be somewhere around 8".
3) using a broomstick or pvc pipe make a 90 degree angle between your arms.
These are guidelines of course, but working with groups its fast. My grip is fairly narrow because I lack some mobility in my wrists.
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Alright, thanks, I will have to play around with it on friday or something
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Got home from work yesterday and just felt like complete shit, so I skipped the gym.
THis morning will be
skwaats and hammy work
13.3(chances are the pull area will be closed so I have to change out 2 of the exercises)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 air skwaats
30 of something idk ill figure it out, maybe kb swings
13.4= 7 min amrap, switching toes to bar with air skwaats
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
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I combined the two wods into 1 n set the timer for 19 mins.
13.3 i got 1 round +4 - 274
13.4 i got to round 18 but did 21 cleans on accident- 111
Total Reps: 385
For skwaats i did triples for
bar, 95, 135, 160, 185, 205, 225, 250, 275, 300, 315
then some paused reps at 225 and 135
OH Skwaats: I only used the bar, I started out with my hands at the collars and slowly worked my way in, the closest i got was maybe an inch outside of my clean grip and i could definitely tell my back def needs a massage
also for 13.3 i did kb swings instead of idk i think it was muscle ups, and did air skwaats in 13.4
weight: 282, my arms and trapz are bigger and i feel like im a little bit leaner so the scale can eat a bowl of dicks
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I dont wanna work, I just wanna be at the gym all day.
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I am about to hit the gym up to do mine and flanders challenge WOD and some chest/tris and 13.5 which is
4 min-3 rounds
thrustersx15
fatman pullupsx15
if completed time extends to 8 minutes etc etc
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Just finished the challenge in 8:20. I started with a 5 min pace but thats y i got 8 mins. Ill be doing it again with a diffrrent game plan just to see if i can get better
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I dont wanna work, I just wanna be at the gym all day.
+10000
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I dont wanna work, I just wanna be at the gym all day.
+10000
im starting to play the lottery again once a week just in case
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I was whooped after the WOD and hit 245 for a easy triple on the bench, worked my way up with multiple sets
then did some tricep pushdowns
had to skip 13.5 or whatever because i have to get my shit ready to go to work tonight
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Gonna hit some Back/Bis and 13.5 today, also going to start off with OH squat because they are probably the best thing ever. After that gotta pitch a job proposal to my buddy for being the plant manager and runnin that bitch
gonna do it tonight, my proposal went well, as long as it gets approved ill be focusing on taking care of inventory
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Didn't do anything yesterday, got super lazy and furious 7 came out on amazon video so yeah lol oh well
This morning
OH squat warm up with bar, just going from my grip next to the collars and working my way in.
OH squat: did 2-3 reps each
bar, 65, 85, 100, 120, idk i worked my way up slow to 170 for a 2015 PR
Snatch: worked up small increments from bar to 135 2015 PR
Clean: Small increments, went from 95-205 2015 PR
Lat pulldowns, focusing on thoracic extension and doing pause on the bottom near the chest for 5 reps for 4 sets
13.5 I think it was
fuck this one sucked
4 minute intervals
3 rounds
10 back thrusterx barbell
10 kb swingsx30
finished the 3 rounds before the 4 minutes then rest until the 4 minutes are up and continue on for another 4 minutes until you cant finish
I did 6 rounds i believe, total of 24 minutes and I could've kept going for another round or two but I had to decide between a few more rounds or shitting my pants so I figured I'd cut it short.
afterwards felt tired but fine and then boom felt sick
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Just finished the challenge in 8:20. I started with a 5 min pace but thats y i got 8 mins. Ill be doing it again with a diffrrent game plan just to see if i can get better
Cool. I havent tried it yet. Will have to see when I get the chance. 8.20 sounds fast.
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Yeah I definitely couldve paced better, the front squats is where i crapped out because I'm not flexible enough to keep the front rack for that many reps and i always hated the crossed arms way of doing them.
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Got it done after work today.
:drumroll:
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lol you smoked me haha
today I didnt do anything, cold days make me not want to do shit
might go later to the gym to get some work in or i might just save it for tomorrow so im good for skwaats
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Tomorrow morning
warm up
Skwaats: working with triples
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Shitter Chipper
100 jump rope
90 wallball
80 jumping jax
70 air skwaats
60 BTN thrusters
50 cleans
40 oh press
30 push ups
20 burpees
10 OH skwaat
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We could do 14.1 if you like.
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Yeah thats fine with me, ill try to get my time today since the weightroom has to be and usually is empty for me to do the jump roping in there
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Warm up: OH squat starting with grip at collars and working my way in towards my normal grip i used for cleans and bench
SKwaat: triples up to 325, not too bad it felt easier than 300 lol but i remember only a few months back I was doing 405 for 10 raw
total of 12 sets
14.1- 6 rounds+ 2 double unders
For some reason it felt super heavy like everything else after this workout
Chipper: I believe 27:32 and skipped the burpees, i was so damn whooped i said fuck burpees ill be here all day
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Nice. Ill try and get it done next week.
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sounds good, those are the ones I like, not too taxing if you pace right(I'm no dan bailey or froning so going balls out isnt a possibility or me right now lol) but still working up a good sweat
Total reps for WODS
802 reps
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In my box I usually finish near the top the heavier and more skill demanding the wod is.
We have alot of cardio bunnies M/F who can kill any low skill, no brain wodand just go balls to the wall. I cant keep up with their pace for more than 5-10min. So I often loose on those wods.
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Yeah, when i wss at 250 i was better the longer the wod like the one i did a year or so ago. 1000 wallball, 400 pushups i think n 2000 single jump ropes for time.
Ive got mon planned
Warm upx 3 rounds
Bb snatchx10
Oh skwaatx10
Wallballx5
Pushupx5
Db row squeezex5
Kb swingx5
Incline bench
Shoulder pain kept me at 225 for a set of 5 then dropped down in weight, but worked up slowly with multiple sets
Tricep work
Lying tricep extensions
25-45x5lb increments for sets of 10
14.2
0-3
2 rounds
Oh skwaatx6
Fatman pullupsx6
0-3=6
3-6=8
6-9=10
9-12=12
12-15=14
15-18=16
- I made it to round technically 18:00, i think but stopped cuz i mightve been a rep short of making the time cap, on the round from 12-15:00 i was supposed to do 14 but accidentally did 15
Chelsea
Otmem 30 mins
5 pullup
5pushup
10 air skwaat
- I did 10 minutes of this, it woulda just been god awful painful and boring to go for 30 minutes
did a half km row, has a bad cramp
10 minute walk
I gotta pick up potassium pills or bananas or something, ik i was low on potassium when i did my medical shit for the CO stuff awhile back
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If i can get to the gym early on monday like 6 or 7 ill do the workout i posted, rest for a bit n take in a protein shake or two and figure out a running wod n other stuff. Also gotta start adding heavy wods
What ill do is have a cool off after each workout including
1km row
10 min run
20 burpees
Doesnt sound like much but over the course of the week thats 5km row, 50 min of running and 100 more burpees per week than i wouldve done and it should only take me 20 mins at the end of each workout
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Tomorrow do do do do do what am i gonna do...and this week is 14.2-15.1 and im just not looking forward to it, i remember doing this week last year and just making sweat angels most of the days.
that warm up
3 rounds of the snatch, oh skwaat, push up, wallball, bent over row, and kb swing
Back work
deadlifts
some kind of row and lat pulldown shit
quick biceps
14.3
....shit its a deadlift one and a fcking shitty one at that...may have to switch it with 14.5 and do 14.3 on friday
so 14.5
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees
yes im doing the womens standards lol fuck it, i remember how god awful this workout is.
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uggh looking back at my journal, in 2013 i weighed around 250 at the fair which was like 2 years and 3 days ago or so. I gotta stop focusing on the strength part of it for now and just focus on try to get to 200-215 and just got balls out and keep as much strength as i can and just build up when i get to a better weight but paralysis by analysis i guess.
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uggh looking back at my journal, in 2013 i weighed around 250 at the fair which was like 2 years and 3 days ago or so. I gotta stop focusing on the strength part of it for now and just focus on try to get to 200-215 and just got balls out and keep as much strength as i can and just build up when i get to a better weight but paralysis by analysis i guess.
I feel you man. Thats the story of my struggle the last 10 years
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Yeah haha
I'm hoping crossfit does it for me again this time around. The only thing that has worked was the academy but combined with the lack of sleep, the hour n a half long constant workout and god awful bland food isn't a route I want to go again since my strength levels shot down waaaay too low.
Plus I have probably 600 dollars in clothes that i can wear again once i get that low haha
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Didnt go today, Mad Max came out lol But also, that cramp i said i got yesterday, felt super shitty last night and woke up with it feeling worse
just a lil strain, i bought some potassium pills today but the serving size aint shit so ima buy some bananers tomorrow
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Yep im guessing its a strain...i strained it on a fucking rower...never mind the times I had 500+ on my back or picked up 500+, I was perfectly fine but god forbid my body gives out on a fucking rower.
so today ima just do my olympic shit and see what happens, gonna throw my knee sleeves on super tight to see if that will help
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Havent been to the gym in a few days, yesterday it was hard to walk on it. This morning its better, gonna go and probably just do some walking and seated shit. Prob not gonna hit legs tomorrow, just do some light stuff and skip crossfit for the rest of the week until tuesday because the gym is closed on monday
Also, maybe taking this chance to switch legs to the beginning of the week instead of at the end since the weights arent going up as fast as I would like them too. And maybe gonna stop the open workouts, especially if im doing them and they are causing me to over work my body like how I think(and its my fault not crossfits) doing all of the thrusters n wallballs and squat movements strained my leg.
So my weekly set up could look like this
Squat:Heavy squats with a light metcon/challenge metcon
Push:Light push with a heavy metcon
Pull:beast mode lol..not really since my deadlift right now is a joke but medium metcon
Squat:Light squats with heavy metcon
Push:Heavy push with light metcon
Pull:(I'll try to go on saturdays) Light pull with heavy metcon
Sample Monday
Squats: work up to 90% triple
Hammy curls
single leg db box squats
Metcon: BW stuff
heavy metcon days will mainly focus on BB movements...idk ill figure it out, i have to work 3-12 hour shifts this weekend so ill have plenty of time to write it up
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Okie dokie
This morning
20 minute walk
idk mega set lol
Barbell OH strict press:bar, 95, 105, 115, 125,135
DB Side raise:25sx10
db bent over rear deltx25x10
rotator cuff work
no rest betwen exercises
then some curls for girls
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Alright, tomorrows workout
Strength work
Skwaat
Abs/obliques
Hammys
Skill
OTMEM cleans x3 w/ increasing weight
Metcon
Randy: 75 power snatches for timex75lbs and i wanna get under 4 minutes which i think is easily doable
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Quick warm up with barbell
Skwaats: barx3, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1 then 315x1 every 30 seconds for 5 minutes
Cleans: OTMEM for 10 minutes
95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x1x1
Randy- 5:54
My grip n shoulders were the problem, my "engine" was fine until the last 10 reps
then some ab crunches on the lat pulldown and tea pots for 3 sets
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It's my third day on BPI's 24/7 burn(non stim)
And yeah the biggest thing with this is the appetite suppressant, I dont have any cravings, i even forgot to eat this morning lol so ima just start late with some steak.
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Ya Im worried about my grip as well. Didnt get to do it today so will have to wait and see.
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yeah haha, i had to move my grip in like 3 inches so i could get more fingers involved cuz my forearms were so pumped up about halfway through.
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TOmorrows workout
Push day i believe
I'm thinking hmmm
Light Strength The pressing will be done OTMEM for 15 minutes(5 minutes each)
Strict press- working up to a light-medium 5 reps into Pushpress keep increasing with triples into Jerks for singles
DB Bench
Skill
Jump rope
Metcon
the idk ladder i guess
1/1-2/2-3/3 etc etc to 10
Thrusterx95lbs
burpees
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Strict overhead pressx5
75lbs
85lbs
95lbs
105lbs
120lbs
Push pressx3
135lbs
145lbs
155lbs
165lbs
180lbs
Jerkx1
190lbs
200lbs
210lbs
220lbs
230lbs i think
DB Flat press
30x15
40x15
50x3x15
Side raise
20x10
25x10
30x10
tricep pushdowns
jump ropexidk 10 minutes or so
I think I might be sensitive to the heat now since i think i got some sort of heat stroke or something at the academy, ever since then the heat bothers the tits outta me
the last one i just did the ladder to 5, i felt sick and i had time restraints
Also gonna start taking a probiotic to up the good bacteria in my gut to see if that can help out with kickstarting the weightloss and i started a war on bread. yesterday i was at 289 and today 284 so idk i havent been eating bad at all so idfk lol
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War on bread continues
chilis today had a burger without the bun and half my fries, idk they werent that great.
I just started my probiotic and mens 1 a day lol So i can track to see if the probiotic works. T-nation posts a lot of articles about good bacteria in your stomach n how it deals with weightloss n all that shit so i figured id give it a try
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Day two of the probiotic and i went from a level 3 to a level 5 on the poop scale lol(level 5 is ideal)
WHat i gots going on this morning...hmm
warm up
strength/
snatch grip deadlifts
Pulled from pins right below knee: worked up to 285, maybe had 295 or 300 if i cared to try, grip was the only issue
db rows: worked up to 115s? i think for a set of 10
lat pulldown:2 different handles, 4 sets of 10 each...shit i forgot fucking biceps oh well
skill
OTMEM 10 minutes of OH squats with increasing weight
bar-145 and on 145 for my last minute i did like 6 or 7
metcon
7min AMRAP
cleans
wallballs
3/6/9/12/15/18etc etc
finished round 18 and tried to run back to the bar to do some of 21 but the beeper went off, made a sweat angel afterwards
i am eating some bfast burritos now..ik ik but i gotta leave for work at noon to make sure im there by 2 so the rest of my day is full of protein shakes
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Nothing on friday, woke up late with a headache n had to work til midnight. Was gonna go this morning but my phone turned itself off n woke up 20 mins after when i usually leave for work. Startin fresh on monday n i might get into P.I. work. Ill be my own boss so thats good
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just caught a case of dragginass so gonna get to the gym in a bit
Squat
worked up to 365x1
Cleans, worked up to 205, missed 215
did 95x30 without stopping
and metcon
27-21-15-9
cals row
thrusters
Idk if i did the rowing right, my rower doesnt tell you the calories you burn as you're going just how many you will burn in an hour or something so i did .4, .3etc etc
going with the womens standards lmao
fraser got 5:19 n froning 5:35 so i expect mine to be in the sub 2s
I got 10:44 lmao
then some hammy work
weight 285, thursday i was 289
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Today is push so something like this
OH press
warm up with bar and 75lbs
then 95x50
db side raise and front raise, both 4x15
incline DB press(light)
40s and 50s for 4 sets of 15
And that was it, the fire alarm went off(its attached to the school) and instead of standing there with my thumb up my ass i figured id just call it
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So I gotta make up for yesterday
Start off with jump rope for idk ill figure it out
some metcon I will look now
1. “Macho Manâ€
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks, 100lbs
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each
then starting my normal pull workout
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Jump rope for 3x100
Macho Man
3x3x3 of 100lb cleans/squat/press
minutes 0-11:00 I did 3x3x3
12:00 I did 4x4x4
13:00 5x5x5
14:00 6x6x6
15:00 7x7x7
16:00 4 cleans lol I was whooped but i finished the set
I started out with 95lbs and moved it up to 105lbs after minute 5, I forgot until the 12th minute that i was supposed to up the reps
Snatch grip deadlifts: Worked up to 295 which is a 10lb pr from a few weeks back or whenever I did it and grip felt good
Lat pulldown work, 4 sets each of 2 different handles
OH squat: just worked on form with 95lbsx4x?
150 wallballs for time, I think i finished on 8:20
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SO now that I think i figured out my problem(too low on good bacteria) I wonder if my dream last night was actually a premonition lol
I felt like I was still 280 but I was in the gym and decided to try and see if i can hit the rim. I jumped up and managed to hit my forearm on the rim(ik a dream and mid forearm is the best i can do) So i ran up to the scale and it showed 198 lol
If i can suffer through these workouts and be consistent doing two metcons a day and whatever then hopefully by summer i can be down to 198-215.
Tomorrow squaaaaaat light weight
metcon warm up
squats
hammys
abs
skill work some more jump roping
metcon
I think I want to do Macho man again and just switch up the exercises, its one that will last awhile and keep me moving and challenge me.
so from 0-9:00 I will do 3/3/3 OTMEM of
KB swing
snatch
push up
then every minute beyond that is a +1 of reps
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I'll double up tomorrow, this morning the driveway got blocked in by the guy dropping off the stones to fill in the potholes and trying to do a CF workout at night there is a nightmare
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Squat(light)
warm ups to 185x5x3 paused skwaat
super set with jump ropex50
fire drill...wtf
OH press(strict) Worked up to 175x3
Snatching
multiple sets of 3, 2 from the hip and 1 hang from bar to 135 for a couple sets of singles
Macho man: snatch/kb swing/ push ups: made it to the round of 10 reps each and finished 2 seconds before the minute was up but was way too tired to go another round.
that is it i think idk it seems like i did a lot more than that but maybe not
I almost want to keep doing macho man each day and just use different exercises, 0-9:00 gets my sweat on nice and beyond that it gets my heart pumping and inevitably leads to a sweat angel. I also figured maybe switch it up light n heavy idk, maybe I will do it every day next week just to see how it is
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tomorrow is legs so I will do the typical squats abs and hamstrings.
I will warm up with 10 burpees 10 cleans and 10 snatches.
squat A heavy triple
Some arm work too
Then macho man with
Cleans
Snatch
Bent over row with idk 75lbs or something.
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10 burpees
Skwaat- triples
bar, 95, 135, 165, 185, 215, 225, 255, 275, 305
315 max reps of 10, this might be a PR for me for high bar
Macho Man: went to round of 9 i think and only finished the cleans and snatches
- Problem with this was grip, my "engine" was fine and transition between grips ate up time
hammy curls, biceps, abs. I was sore and my lower back was screaming for some reason during squats so I figured it's best not to do cleans and the pool room was locked so I couldnt junp rope.
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10 Burpees
Clean and press OTEM, first 10 rounds was 5 reps at 95lbs then an increase in weight every minute
round 11:105lbs
12: 115
13: 125
14: 135
15: 145
16: 155x2
17: 165x1
Everything felt heavy today
a lot of dumbbell and machine work for triceps and shoulders
i think i did other stuff but i cant remember right now, average day, might be going back tonight to do some light steady cardio
Also, just applied for 3 police/sheriff jobs so looks like i gotta kick start my running again, gotta make 1.5 miles in 12:38
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Nothing yesterday, had a lot of shit to do in the morning, had to drop off my civil service app and crossfiling forms n what not. So I am doubling up today
10 burpees
light skwaats, maybe go up to 205 for paused reps
Snatch grip deadlifts
hammy work
lat pulldown
OH squats for skill work
and some metcon, ill figure it out depending on how I feel.
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biceps and triceps were sore as shit this morning
10 burpees warm up
Skwaats triples-5s
bar, 95, 125, 135, 165, 185
Skwaats triples paused: 205x8x3
drop set afterwards working back down to 135 with 5 second eccentric movement
Snatch grip deadlift: worked up to 305. 295 last week or so my grip was about 1.5 inches in closer than this which makes a big difference. the pulls in the snatch grip felt better and faster too.
shit i forgot hammy curls, fuck
lat pulldown: 4 sets of 10
OH skwaats, went for higher reps
115x10
95x10
mile walk, every 3 laps was 10 jumping jacks or push ups or skwaats, last 6 i got impatient and just ran them.
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Fuck forgot my hammy curls again
Tonight
6 minute bike ride: got bored and figured nobody was in there yet so I'd hop on the skwaat rack before anyone else does
OTEM
first 5 minutes: Cleans-135x5
Next 4 Minutes: 155x4
Next 3 minutes: 170x3
Next 2 minutes: 185x2
last minute: 195x1
20 minute bike ride.
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Strict Over head press: did triples up to 165 and did singles up to 200lbs...i think thats a 2015 PR, my best ever was maybe 235 or so.
db side raises, 6 sets of 10 from 20s-45
snatches: warn out by this point, did form work with 125.
gonna do my metcon later n some other stuff, had to go shopping n stop n see my buddy who got me into lifting years back.
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Tonight
bike 20 minutes: 4.5 miles
4 sets of curls
5 sets of tricep pushdowns
4 sets of lat pulldowns
bike 20 minutes: 6.5 miles
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I am planning my workout for tomorrow
10 burpees
Skwaats
Hammys
Jump ropes
Randy
20 min amrap
Wallballx25
Kb swingsx10
Pushupx10
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I was sick on Saturday at work and driving home which takes a lil over an hour sucks when you gotta puke and you have a migraine. Sunday loaded up on dayquil n what not. This morning, woke up and felt just worn out.
-10 Burpees
-High Bar Skwaat: triples up to 275
bar, 95, 135, 165, 185, 210, 225, 255, 275
singles: 305, 315, 345, 370
Light Randy 65lbs: i think i did it in 4 minutes.
tried the second WOD but just worn out, gonna do it later tonight
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A morning workout is up in the air right now. I just got done watching some of the youtubes and letting my body wake up and I just finished the last video and my stomach felt weird and lead to me puking my ass off. I feel fine now, just a small headache but going to wait a bit to see if I am all good to go or if I have to wait til tonight. I may as well plan it out though sooooo....
5 rounds of
10 wallballs
10 kb swings
10 push ups
- I just want to work up a sweat and if i do 25 wallballs it just gets boring after awhile
10 burpees
OH press: just going to do a light load for a lot of reps lol idk maybe 95lbs for 3 sets of max reps for 2 minutes each or something
Incline DB press: 5 sets of 15
DB work
SKill work idk...maybe wide grip BTN pressing
Macho Man
DB snatch
clean and press(super light idk 80lbs or something)
Air Skwaats
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http://www.youtube.com/watch?v=D1ze-f7jS2A
This has me pretty jacked up that once I take a shit again I gotta get to the gym..i swear I have a food baby in me right now, might take some epsom salt n have a bathroom party later
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I did the workout I listed minus incline presses, my shoulders were so shot that there was no need for them.
on macho man I made it to the round of 12 and finished with a second left but i was dying out there haha
felt good, 2lbs down from yesterday which is from the pukin n crappin
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This has me pretty jacked up that once I take a shit again I gotta get to the gym..i swear I have a food baby in me right now, might take some epsom salt n have a bathroom party later
i lol'd.
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also it's hilarious that they're calling rich froning the fittest man in history. child, please. ashton eaton is the fittest man in history.
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Lol I love the comments on the video, people said bo jackson is and ironman athletes n what not. I'm just taking it as the fittest man in history in crossfit, I know thats not what they mean but it helps me sleep at night lol After experiencing crossfit, having a high 300s cleans, low 300 snatch, mid 300 bench and near 500 squat and being able to do retarded amounts of volume is unreal. Especially considering he gets better as the workouts go on, he usually looks fresh on the 4th day of the games while everyone else looks dead.
I'm still going to buy the movie though since the reviews have all been good for it.
I want to start running but gonna wait for my weight to go down which is impossible lol I'll figure it out soon
Also, ill plan my workout for tomorrow
Oh before that
i did strict pressing for my OH
First 2 minutes: 54 reps
Second 2 minutes: 40 reps
Third 2 minutes: 31 reps
Alright, tomorrow
burpees
some WOD to warm up, maybe the one I did today
Snatch deadlifts into regular deadlifts
hit some back up
skill work
cleans OTEM
then some WOD, I'll look for one now
idk
1-10 ladder
OH skwaat 95lbs
Thruster 95lbs
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I rented the movie Cooties today and it has a funny crossfit joke
It's about a infected chicken nugget that turns a kid into a zombie n she infects one kid and it spreads throughout the summer school n the teachers have to fight them, its actually pretty damn good and funny. Anyway once the kids turn the teachers are walking through the halls and another teacher pops out from a corner and yells "Follow me I do crossfit!!!!!" runs outside and gets eaten lol
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This morning was blah
10 burpees
3 rounds of 10 wall balls and 10 push ups
Snatch grip deadlifts: worked up to 305 normal snatch grip(pointer finger on the rings) and 315 with my middle finger on the rings which felt fairly easy
regular deadlifts: It's like I forgot how to do a normal conventional deadlift, just felt super weird so just did 365 and said fuck it.
Cleans:135 OTEM for 6 minutes, this is when i started to just feel weak and tired and my form broke down and just couldn't get my hips involved
ladder: I used 75 instead of 95 and i gotta start front squatting more cuz my front rack position is a joke and makes thrusters harder
probably a 10 minute walk or so, down 4-5lbs from last thursday which isnt saying much since i blew up quick, oh well just gotta keep at it.
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Fuck I forgot biceps and pulldowns...shit well gotta do them tonight i guess :ffffffuuuuuu:
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i'm not saying he's not a fantastic athlete, just that ashton eaton would have won the 2012 NCAA outdoor track and field team championships BY HIMSELF had he competed in them.
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Yeah I meant to look up videos of him, I googled it and he looks like a jacked mofo.
If crossfit wants to say that then idk oh well lol I knew it was stupid for them to say that hes the fittest in history especially when well take running for example, the longest distance they have had to run is maybe 5 miles. It would be interesting to see separate specific days for the games, make it a week long or something like 1 day is powerlifts and olympic lifts, then a track day with a sprint and long distance run and so on and so forth, they kind of do it but not really.
I'm just a fat white boy from the sticks so oh well, crossfits got a big enough following that they could say glassman is the fittest in the world and they'd come up with an excuse to back it up.
I dont think im going tonight, I just feel whooped and sore, possibly getting sick again idk...I hope not cuz tomorrow is my light skwaat day.
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Sorry for the continued thread hijack, but indeed decathlon is out of this world, those athletes are rightfully called 'the best athletes in the world'.
Here is the performance of the 25th in the 2012 olympics, pay attention, not the first, the 25th, one of the 'worse', an 'unknown loser':
100m 10.95 s , long jump 7.12 m , shot put 15.17 m , high jump 1.96 m , 400m 50.13 s ,100m hurdles 14.87 s, discus 46.43 m , pole vault 4.20 m , javelin 50.16 m , 1500m 5:03.14 min
Get the point? :P
PS : That doesn't take much away from Froning's beastliness, guy is a monster. But yes, Olympic athletes and specifically decathlon ones are something different.
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It's all good vag haha and I agree with you and LBSS, Castro and Glassman like to talk out of their ass to try and promote crossfit.
Last night I was super hot all over when I was trying to sleep but also cold if that makes sense, wasn't feeling the best and today is blah another kind of shitty one so I am going to play it safe today cuz i gotta go to work at cornell tomorrow which is a hour and a half away from me so I gotta make sure I am 100%.
Just going to hit up some paused skwaats with hammys, hit some arms and back and idk I will feel like a POS if I dont do a metcon so maybe I will just walk or something to help my body recover.
Maybe I'm drunk(not really, havent had a sip of alcohol in a year and starting 2 months) but when it starts getting cold out and you do strenuous activity like crossfit, doesnt your immune system go to shit if you over work it a bit?
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I'm going to lose my fucking mind
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sounds like you had a fever?
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Yeah probably lol I gotta get outta NY, if none of these police tests lead to anywhere then it will be time to head to somewhere a lot warmer.
Basically it was a quick workout
Paused Skwaat: worked up to 215x5x3 with probably a 5 second pause
lat pulldowns, 5x10
bicep curls
walked for a bit
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I didn't do anything yesterday because I had to go to work so this is just going to be a review of the froning movie.
It was good, pretty much what youd expect to be in it. Behind the scenes footage, interviews, games footage etc etc.
Alright umm ill try this metcon
30 cleans, 30 back skwaat, 30 push pressx95lbs
Normal skwaat stuff
Warm up with the 3 rounds of medball n pushups
Skill work idk ill figure it out
150 wallballs for time
Probably add in more shit
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I just made a idiotic WOD, will try it out on monday....im guessing itll be around an hour and will post it when i finish it
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Food this wknd consists of beef, chicken, trail mix, power bars, 1 bagel each day, um broke down n had 1 tub of chicken lo mein from walmart yesterday. Nothing too bad, my WOD tomorrow is a 1k rep challenge and i want to (until I go back to my old job in November at least) do a early morning workout like normal, a mid-day workout and a night cool down w workout depending on my work schedule now
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lol'd hard at your review of the froning movie.
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eric, have you seen any of the "grid pro league"?
https://www.youtube.com/channel/UCvQyZPfl27PeoB2rOxlYd2w
lol'd hard at your review of the froning movie.
same, and lol'd at your comment about eric's review.
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lol yeah, I'm horrible at reviews, ive been beta testing for some supplement company and my reviews were god awful haha
Yeah I've watched some of the matches for GRID, looks decent and no drug testing(just look at one of the black chicks) I wouldnt mind trying to get my numbers to their level n just trying the combine out in the distant future lol
Ima switch things around today, i slept like 10 hours lol so ill just do my morning n mid day workout together, gonna bring some power bars with me.
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super pissed off today, cant wait to start my old job hopefully next month, planning on finding a house with a garage so i can finally get serious with olympic lifting and watch porn on the big screen with surround sound BYAAAAH
Anyway
Skwaats this morning singles up to 375
Then did the 30/30/30
skill work was just getting a push press grip and close stance for OH skwaats with 95lbs(super light)
150 medball for time, tired by this point and left hip was burning but beat my old time by like 5 or 10 seconds
Then I tried the workout that I am calling Everest which I didnt finish lmao my body felt good except for my hip and left lower back which forced me to end it way earlier than I thought
I am going to revise Everest so that the reps start low and increase as the workout goes on but ill try to remember what i did
75 snatch
75 clean
75 OH skwaats
100 wallballs
100 air skwaats right there is only 400 something reps so yeah i didnt even make it half way.
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Well my plan for today is uggh
well first my plan hasnt been going the best to get to bed a lot earlier than normal so i might buy some bob marley drinks later or some knock out pills
light WOD for warm up with some OH skwaats
OH Press light for 5x10
DB work for shoulders and incline press
triceps
skill work ummm maybe saving the cleans n snatching for wed n fri, sooooo idk lol
WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
(http://blog.thewodlife.com.au/rowing-for-calories-in-crossfit/)
according to that chart, if it even shows up
I will row 406 meters, 316, meters, 226 meters, 135 meters
of course doing the womens standards...equal rights uk
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Shitty night of sleep so i slept longer than I wanted to, forgot my oly shoes and phone n pretty much everything so I just did a basic shoulder n tricep day.
Nothing to report, much worn out and weaker on OH press than 2 weeks ago but I did a lot yesterday so thats to be expected.
Tomorrow is pull so prob a normal pull day
Also, if you're a fan of tremors, I'd recommend Tremors 5. It has its wtf moments but thats what makes it so great, much better acting than 3 and 4 and better CGI, also at times seems darker than a typical tremors movie. I should review shit professionally
GOing to watch CT Fletchers movie and I will give a review about it afterwards
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CT Fletchers Movie Review: It was some powerful shit. It goes through his childhood about his relationship with his mom and dad and its taken place around the time he was trying to open up his first gym. Anybody who has lifted a weight or gone through an abusive childhood can find something to relate to this movie and I don't want to give too much away in case anybody reads this and wants to see it. As far as fitness related documentaries goes, it's easily one of the best since its real and I like it as much as Fronings but for different reasons. Fronings dives into his life and relationship for a small portion of it and thats the main focus it seems like in CT's, especially with the awkward visit to his fathers house. I can definitely see why everyone at the Olympia premier brought tissues with them.
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sitting here just trying to wake myself up to hit the gym
just going to take my loose structure of a workout and just try to make it badass and just go until im making sweat angels
also, my hammys and glutes are sooooore as fuck
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Went light for snatch grip deadlift
-multiple sets of 225 for doubles with changing grips
heavy pulldowns with pauses at the bottom with single handles and a vbar
bicep curls
palms up across the body
normal curl
hammer curl
started at 20 with the first one, then 25 with the normal curl and 30 with the hammer curl, once i finished that id go up by 5lbs so 25 for palms up, 30 normal and 35 for hammer and so on and so forth until i hit 40 for the palms up
Hit Snatches OTMEM for 10 minutes
started with 95lbs for sets of 3 for however many rounds idk
went to 105 for more sets of 3 for idk how many minutes
went to 115 for doubles for a minute or 2
went to 125 for 2 minutes of 2 reps
ended with 135 for 1 rep my last minute
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Just signed up for a ride along next week so I can experience police work before i get too involved with the hiring process. Even though an injury took me out of Corrections, the more I saw current CO's looking fat n gross and just sitting there twirling their thumbs all day the less I wanted to finish. I have a feeling that if I get into police work, mentally I will keep telling myself I have to be in the best shape that I possibly can.
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One of my buddies that got me into lifting years back, he might be in his late 30s, recently had like i guess it wasnt a mini stroke or heart attack but pretty close due to stress n he just had a kid so he wasnt working out anymore. He started going early in the morning so I figured id jump in there with him just so he keeps at it. So we hit up some shoulders this morning, just normal bb stuff, db oh press, side raise, bent over raise and seated machine press, nothing fancy.
I gotta get my haircut at 11 this morning so after my haircut ima head back to the gym to get my normal workout in and then hit up the new star wars beta.
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Just signed up for a ride along next week so I can experience police work before i get too involved with the hiring process. Even though an injury took me out of Corrections, the more I saw current CO's looking fat n gross and just sitting there twirling their thumbs all day the less I wanted to finish. I have a feeling that if I get into police work, mentally I will keep telling myself I have to be in the best shape that I possibly can.
pretty cool.. just from the thought of it, police work sounds more fun than CO.
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Thanks, yeah being on the road sounds a lot better than sitting in a hot prison all day waiting for it to be taken over. I guess a lot of Sheriffs are retiring so it's now or never. Also, if I can work it into my schedule, at least go at it slow, I still want to go to school for physical therapy assistant so I can do a Mike Barwis thing, open a gym and work with people who need it.
This afternoon after my haircut
Paused light skwaats: warmed up to 185x3
then: 225x3xmultiple sets with a pause of about 5 seconds or more.
OH skwaats: Just working on getting a closer grip and managed to get to my clean grip at 155 for a single(shoulder cramped up)
Power Cleans from boards to simulate the height of bumpers: OTMEM
135x3 for a few minutes
145x3 for a few
155x3 for a few
165x3 for a few
175x2 for 1 min
185x2 for 1 min
195x1 for 1 min
205x1 for 1 min
215x1 for 1 min(2015 PR)
225x1 for 1 min(2015 PR)
my back was on fire throughout so I am really happy with the PRs, cleans from the floor feels a lot better than hang cleans, next time I snatch I will do it from the floor.
Also, watched some videos of Frank Medrano, hes one of those bw gods on a bar doing crazy shit. I've always wanted to be able to do that type of stuff so if i ever get down then i would at least like to work up to being able to do the flag and some creative pull ups.
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I thought about what to do when i got to the gym this morning, work on things that dont ache and that was harder than I thought lol
Bear complex(front thruster to btn thruster) did those for sets of 5 or so from bar, 75lbs, 95lbs, 120lbs and 135.
THen just BTN thrusters for singles from 155-215lbs
1 legged hammy curls up to 80 something lbs I think
then some tricep work
gotta do a few things this morning then once i put my groceries away gonna go back at 11 or so to do some metcons, mostly bw stuff
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This mornin
Half mile walk
Full Skwaats: triples
bar,95,135,165,185,215,225,255,275,305
Skwaats:325x10(2015 High bar PR)
Jump rope for 10 minutes
TImed 4x WODs
Cindy or catherine or something idk I never remember girls names:150 wallballs
Light grace: Cleansx95lbsx30
Light Randy: 65lbsx75
Jackie:half KM row and 30 fatmans(skipped thrusters, will explain why)
I fucked up lol
On the 150 wallballs I was trying to pace a lot slower than normal(fastest pace lately was 8 min 40 seconds) and I managed to do it in about 7:53 or so.
Grace felt super heavy, usually I can do a light one without a problem but had to do 10,10,5,5
-Heart beat was crazy after the second set of 10
Randy was just blah lol sets of 10 all the way through with a set of 5,5 at the end
Jackie: for some reason whenever I row now my tendons n everything around it cramp up bad so I only did half km and thrusters was out of the question.
total time was something like 27 minutes which is terrible lol
total it shouldve taken 21 minutes...i mean i guess 27 isnt too bad then for doing them all back to back
got home and took some epsom salt and just waiting for the storm to hit.
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"took some epsom salt", what do you do with it?
nice on the 325 x 10!
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I drink it, tastes like shit but it cleans you out haha
and thanks, I miss the days where I was doing 405 for 10 but eh I'll get there in time
Also, the song that got me jacked up for it was Hall of Fame by idk script or something
AAND what inspired me to do that metcon was dan baileys video of his team doing the 150 wallballs, grace, randy and diane but only 1 person did each soo i said fuck it, gonna try it out haha.
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I drink it, tastes like shit but it cleans you out haha
wtf??? I can't even imagine drinking epsom.
I've heard of people drinking epsom salts, but, never knew anyone who actually did it. How does it clean you out? You just take massive dumps? I used to do that when I ate my 10+ bananas per day.
and thanks, I miss the days where I was doing 405 for 10 but eh I'll get there in time
Also, the song that got me jacked up for it was Hall of Fame by idk script or something
AAND what inspired me to do that metcon was dan baileys video of his team doing the 150 wallballs, grace, randy and diane but only 1 person did each soo i said fuck it, gonna try it out haha.
cool. post that vid. i wanna check it out.
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Yeah massive dumps often lol I felt pretty bloated and was retaining a lot of water so that plus my workout helped with that out.
It's from the team series but you'd probably like the 4 on 1 video more where Dan Bailey does 4 WODS back to back against 4 people from CFHQ which also inspired me the first time I did CF and almost died lol
http://www.youtube.com/watch?v=YrKokRDSZYg
and this is my jam right now
http://www.youtube.com/watch?v=jukv9Q1eR2g
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American Muscle is back on TV(sundays at 9am) and I'm watching it now on Amazon and it's getting me all sorts of jacked up. Plannin my workout for tomorrow
If my buddy is there in the morning, I will do a reg BB style stuff first then
Light day for push press so
100lbs for OTMEM work
then stuff for shoulders and triceps
skill work: CLeans, went maxed out last week so this week I want to work with about 80% which is 180 so ill use 185.
Metcons: some chick idk, its 5 fatman pull ups, 10 push ups and 15 skwaats for AMRAP in 20 minutes.
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Also, when I get my old job back, I kind of want to do 1 week on of regular meat n veggies etc etc and then 1 week of a vegetarian diet. I just looked one up and it doesnt look too bad
consists of
Salad
LentilsLentils
1 cup
QuinoaQuinoa
1 cup
AppleApple
1
AppleDark Chocolate
AppleRed Wine
1 glass
protein powders, raisins and veggie burgers which I don't mind. I love mostly steaks n burgers and over the years just slowly started to despise chicken and I dont want to do week after week of red meats so this might be a good break every other week. Any thoughts?
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5:25 over here ugh, gonna get to the gym at 6 and get some cleans and snatch grip deadlifts in before my buddy gets there then hit up some back I believe is what hes doing this morning, if not then ill jump in with him and afterwards finish everything up
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So this morning
Forgot that I did OH Skwaats as well: worked with a wide grip into a narrow grip from 45-135.
Snatch grip deadlift holds: worked up to 245 for singles, idk how many but i did about 5-10 second holds
bicep work
lat pulldown: single handles and vbar
inverted rowsx4x10
was gonna head out cuz my buddy didnt show up but as i was leaving he showed up so i decided to do more work with him
BB rows: 185x3x10
seated Row for 4 sets
and straight bar pulldowns for 4 sets
had to get home and clean behind the stove n what not cuz we are getting a new one today so i gotta stay home and if they get here early enough I will go to the gym but if not then ill try to get my ass up to go tonight
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Mornin
Paused skwaats: worked up to singles every 30 seconds for 5 minutes at 245lbs
Snatches: worked from the floor up to 145lbs which is heavy for a 15 year old girl uggh i gotta figure out wtf im doing wrong
Hammy curls idk single leg and worked up to like idk 80 pounds or something
Metcon 20 min AMRAP 5x10x15
Snatch
Push up
Air Skwaats
walk for 20 mins
I've decided to kick my training up a notch because when I get back into shape I want to get back to one of my old goals. I said when i was younger and looked a lot better than I do now(I think i actually had abs at 230 back then) I wanted to bang a girl from each nationalities.
I've covered most of the asian countries minus japan, had one girl who was part chinese n vietnamese n some other stuff, I knocked out brazil last december, umm obv black n white chicks. What I want to work on is Indian girls and lebanese, a romanian chick would be nice too and a russian chick would be good and dont judge me for this but like a super emo chick but good looking, and i've already banged an old friends mom so I'm gettin there.
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Food for the day
breakfast
coffee
Sausage n mustard, about 1lb worth 1120 calories..wow lmao that was a mistake, I'm hoping since i cooked the tits outta it that i got rid of some of the fat.
Protein shake:30 grams with 1 1/2 cups of milk
345 calories
lunch
Eye round steak: about 12 oz at around 572 calories
green beans
2237 calories so far roughly with the chips too.
prob gonna do another shake at 3 or so, eat dinner and blah hopefully hit up a active recovery workout. I definitely plan on getting a treadmill when i start my old job so i dont have to go back to the gym to do my walks n what not.
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Mornin
Paused skwaats: worked up to singles every 30 seconds for 5 minutes at 245lbs
Snatches: worked from the floor up to 145lbs which is heavy for a 15 year old girl uggh i gotta figure out wtf im doing wrong
Hammy curls idk single leg and worked up to like idk 80 pounds or something
Metcon 20 min AMRAP 5x10x15
Snatch
Push up
Air Skwaats
walk for 20 mins
I've decided to kick my training up a notch because when I get back into shape I want to get back to one of my old goals. I said when i was younger and looked a lot better than I do now(I think i actually had abs at 230 back then) I wanted to bang a girl from each nationalities.
I've covered most of the asian countries minus japan, had one girl who was part chinese n vietnamese n some other stuff, I knocked out brazil last december, umm obv black n white chicks. What I want to work on is Indian girls and lebanese, a romanian chick would be nice too and a russian chick would be good and dont judge me for this but like a super emo chick but good looking, and i've already banged an old friends mom so I'm gettin there.
:o :wowthatwasnutswtf:
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lol which part of that was the face things for?
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lol which part of that was the face things for?
your quest bang-quest.. sounds fun tho :F
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lol Well the indian and lebanese or a girl similar shouldn't be too hard, Cornell is full of asian, indian and middle eastern type of gals.
Also, adarq, what do you think about my 1 week of normal meats n veggies n hopefully good carbs and rotate with a week of a vegetarian type of diet.
chickpeas, quinoa, egg whites, protein shake, veggies, fruits, an iron supplement
probably keep it high in protein and high in fats, low on carbs.
I'm thinking I will have to work up to doing a whole week though so I might test it out on my light days and mix it up on my off days at work.
just read though and it might be hard to keep it low on carbs since theres like 30gs per serving in the quinoa
It's not a animal torture thing, just think it could be a bit healthier in the long run
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Woke up at 3am which fucked me up this morning cuz when i woke back up at 5 I felt shitty so i put in another hour of sleep so im just sitting here trying to get my shit together to head to the gym
Nothing major today probably since I have already hit shoulders twice soooo
GOnna hit some
biking or walking either or
Back work
cleans OTMEM
biceps
abs
for the metcon im not too sure ill figure something out, nothing too extreme
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Hit some bis n tris
cleans OTEM from 135-185, triples up to 185 then singles, i think it was for like 8 minutes or something, my left wrist felt like shit n kept getting a sharp pain on the catch
ab work
Food that I just picked up...i did pretty well lol
Shaved Beef-2lbs
low fat mozzarella cheese
steak sauce(gotta do it)
red kidney beans-2lbs
breakfast drink packet things
dinosaur egg strawberry oatmeal lol the other boxes looked like they were crushed or opened
granola bars
all natural i think organic fancy peanut butter
green beans-the big ass can of it
Sparkling ice drank
Apples-3lbs
I think thats about it. I was going to buy the quinoa shit but thats pretty much pure carb source(50grams per serving) and the serving size wasnt that much and im still getting 20 grams per serving from the kidney beans.
Also, gonna try to stay away from rice n breads cuz awhile back i was eating a lot of rice n what not and i think it stretched my stomach out a bit since right now I can eat like a mofo so hopefully the overall volume will go down and try to do multiple meals, so
8am: breakfast shake+ oatmeal
1100am: protein shake
1 or 2pm: Beef, kidney and green beans, bar
4pm: protein shake+ Apple+ Peanut butter
7pm: Beef, kidney and green beans, bar
9 or 10pm protein shake.
TOtal protein: 220 grams from the protein shakes and beef roughly with the protein in milk n breakfast shake n peanut butter(ill be more exact when i make the meals)
Carbs:I will do 1 serving of kidney beans at each meal which will put it at 100-120 grams of carbs including the apple n what not
and fats will be included with milk n cheese and PB
Cost: everything was about 40-45 dollars
shaved beef 2lbs was 10$
Kidney beans 2lbs:3$
Green beans 4$ (big "amish" bulk can)
Bars 4$(25 pack)
Apples: 4$
PB: 5$
BFast shake: 4$
Cheese:4$
Oatmeal:2.50$
The majority of these will last a few days to a week so not too shabby, will just have to keep up with the protein sources
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Nutrition Facts
Shaved Beef Steak
Serving:4oz
Calories 160
Sodium 120 mg
Total Fat 8 g
Saturated 3 g
Total Carbs 0
Protein 23 g
I think thats all i need to know for tomorrow to count everything
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Meals 10/17/15
Breakfast
551.5 calories
1 pack of Oatmeal
cup of milk
breakfast shake mix
id say 12 grams worth of protein
SO thats about what I wanted, keep the main meals around 500 calories cuz the protein shake ones wont be that high so I will keep in the 2k calorie range and I will try to keep the apple for 1 meal considering its 20 grams of carbs
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how do you know kim would be the first first lady with a sex tape? i bet lady bird johnson was into some crazy shit back in the day.
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Since i have skwaats tomorrow ima up my cal intake, i usually work out on an emptt stomach n yesterday i just felt sluggish n i even fell asleep before my shift ended.
Chances are my buddy is doing chest tomorrow so ill hit legs n then chest n tris with him and for this workout im thinking OTMEM with idk 350 for doubles
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I wish i had this problem again lol
Idk why its quoting the wrong part
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Super pissed, i play the mega millions n powerball and the winning ticket was sold at a gas station no more than 10 mins from me in a town full of drunks n drug addicts
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Woke up this morning for the gym with stuffed up nose and a bad headache, 5 hours of sleep definitely wasn't enough so now I'm just trying to wake up a bit and get ready to go.
walk
skwaat:OTMEM
prob gonna start saving lower back and hammys for fridays
skill work:idk ill see how I feel
Metcon
Macho Man
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Walked for a bit
Skwaats
warm up: bar,95,135,165,185,205,225,250,275,300, 315
reps were low, singles to triples
Skwaats: 350lbs OTMEM from 0-16:00
At first i started with a single, then 3 sets of doubles then singles or something, all ik is within that time I did 20 reps
ab work
walk
jump rope for a bit
didnt metcon, hips were rough
So I am watching American Muscle and they had a guy on there who dove into the ocean and ended up breaking his neck and being paralyzed from the neck down. On it he was able to move his foot for the first time, flex his hammys and move his upperbody so my Plan B was always to go back to school in idk june or something if nothing happens with the cop stuff for physical therapy and maybe try to intern at Barwis' gym. Seeing that kind of stuff is always motivational, someone who couldnt move any part of their body to being able to sit up n what not is more motivational than someone who cleans 400lbs.
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Pretty nice being a beta tester and getting put on the list to beta test more products as they come out. So far I haven't had to pay for a pre-workout, test booster and I just emailed the chick, super hot chick, about beta testing a intra-workout which i've been looking into buying anyway so win-win
Also, finally started watching broscience vids on youtube, it's hilarious, i'd recommend watching them
ok so workout tomorrow
Light OH day
OTMEM
Front pressx3
BTN pressx3
DB OHx3
shoulder work
Snatch form work
metcon, if i have the time then ill figure something out.
if my buddy shows up then i will hop in with him n prob just do chest
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0-4:00x 3 reps each
OH BB-100lbs
BTN BB-100lbs
OH DB-40lbs
5:00- 4 reps
6:00- 5 reps
7:00- 6 reps(switched to just doubling up on OH press from the front)-same goes for the rest of the workout
8:00- 3 reps
9:00- 3 reps
DB side raise, just went 4 sets of light for 10
Bent over raise, same
Snatch practice didn't go well, my front delts were so tight that it was hard to catch the bar far enough back even after stretching
walked n buddy got there early
chest: was nervous about benching cuz I havent seriously benched since shit idk, july maybe
warm up: 135
working sets, 3x10x225
-This felt easy and I was surprised I was able to get 10 of them, the first set I felt like I could have ripped out about 20...soooo i guess oH pressing is all you need haha
Incline DB press- 3x10x80
Chest flys and press for 3 super sets of 10(machines)
dunzzo
So I've been looking into different careers and pilot sparked my interest..uk mile high club...yaknowwhatimsaying! anyway, I was looking at the price and yeah I'm going to have to start saving my pennies, a realistic cost is 25k for everything...but for a 100-200k a year job(after 5-7 years of building up flying time) could be worth it.
I am going to have to check into seeing when I can apply for college again just to get certain classes out of the way and I am feeling swole as shit today
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THis morning, had 0 motivation to do any CF type of shit so just a bro day
SNatch grip deadlifts: I tore a few calluses and they are just raw skin right now so this sucked, went to 275. I think considering how sore my glutes n everything are from skwaats on monday, my form broke down early on these with my lower back so I wasn't going to be stupid and push it even though 275 felt fairly easy
Lat pulldown-8 sets of a lot of reps
bicep work-lots of curls
and a long walk
It was ight but I definitely feel like I cheated myself this morning so i might go back later or just do some shit at home.
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Kind of hit a wall with wanting to do any crossfitty type of stuff, mainly cuz on the youtubes ive been watching more powerlifters n what not but watching the games now so that kinda sparked a bit of fire to make me want to go diesel with metcons. It'd be a hell of a lot easier to stick with if i joined a box but if im lucky, soon enough ill be making my own.
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Paused full Skwaats-keep at 250lbs
OH skwaats-medium weight
DB snatch-try a squat catch, if not then ill just go heavy
triceps-DBs and BW dips
bent over row-heavy
kb swing-heavy
"clean shrug"...uk just from a hang clean posit. hit the hips n shrug lol-heavy
a lot of ab work, oblique work
possibly do whatever the girls name is, 5 fat mans, 10 push ups, 15 skwaats for 20 min OTMEM
I'm not going to plan the sets n reps just going to pretend like im 13 again and just go in and do them until im sick of each one and move onto the next
Also, with the fittest man in history thing, yeah I see it, I mean with froning it was a reasonable assumption n what not, but if crossfit keeps saying the winner of the games is the fittest on earth...yet froning is the fittest in "history" and is still walking the earth then how can anyone else be? Roasted CF. I'ma stick with the training but I've noticed some CFers commenting on videos like they know what they are talking about(sorry bro you started working out 2 years ago but uk everything because crossfit) just annoys the hell out of me..especially saying Ben Smith is the "fittest on earth" gimme a break, they catered to his needs with the events and he still barely won and he would have come in third anyway if Froning and Khalipa competed because their Vo2 max is made out of atomic bombs and t-rexs.
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and PEDs, and competing in a niche sport.
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I wish I had some PEDs right now, I'm sore as fuck right now ugh
Stayed up too late and so I didnt go at 6am but im slowly moving my ass into gear to get there
I will try to do everything i set out to yesterday and go for a walk afterwards
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Skwaats:Full/pause
warm up, bar, 95,115,135,165,185,205
working sets:singles
225-270 by 5lb increments
275 for a single
300 for a single
weird sharp pain near my groin so i decided not to do too much more squat related or hip related stuff
oh skwaat: just went light with like 115lbs or something for a few
tricep work, db and pulldown
ab work
some other shit i cant remember right now
walk:1 mile in 16:57 seconds
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TOnight, since I didnt go hard last time i did back i decided to go hard at it tonight
bike-15 minutes
Bent over rows*not the gay way lee priest does them
135x10
185x10
210x5
225x5
Lat pulldowns, 5 sets in total or so and worked up heavy
then some diesel biceps, walkin and abs i think i did
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If death had a cousin who was the only reaper that could get aids, thats what I feel like right now uggh
gonna go do some active recovery for the whole dad bod today and if I'm feeling up to it, I'll hit shoulders even though they are still sore anyway
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Dad Bod Pump day
Calf raise: ummm just 2 plates for 3 sets of 10..havent done these in idk how many years and they tend to cramp up fast so I kept it light
Hammys: worked up to a single leg of 10 reps at 60 something pounds until my hammys cramped up.
quads: close stance DB front skwaats for 3 sets of 10 with a 40lb db
Tea pots(side bends for obliques) 3 sets of 10 from 40-60lb dbs
ab work:cable crunch for 3 sets
close grip incline push ups for 3 sets of 10
db side raise with 30s for 3x15
bent over db raise same as db side raise
arms n back are already good so i did some tabata
8 rounds
Tabata 1: jump rope and skwaats
Tabata 2: jump rope and jumping jax
Tabata 3: jump rope and jump rope
sweatin good, now that the doors have been unlocked to the pool area balcony thing where people sit and creep I will start going in there again.
Heading to the walmarts to pick up food
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Obliques are sore so hopefully they are good for tomorrows workout.
Skwaats...i think maybe OTMEM work
Db front squats
Hammys
Abs
Cleans
Tabata
Walk/yog a mile or two
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Skwaats: warm ups
bar,95,135,165,185,205,225,255, 275,305, 325, 350
-All were 5s then as it progress i worked to 3s then singles
Working sets: 370lbs for 4 sets of 2
-I decided to do double until I had form break down on 2 consecutive sets because I don't want to develop bad habits. On my third and 4th set on my last rep of each I would fall forward and my ass would rise too soon. Also, I noticed that with the heavier weights, it was almost like a paused rep, once I get in the hole it felt like i just stopped n then shot up, it was nice but felt weird and idk if it bad the lift harder than it shouldve been.
DB Front skwaat
50x10
70x10
90x5
110x5
125x5
hammy curl: single legs
my abs felt worn out enough so no need to do cable crunches
tabata, same as last time but instead of resting between each one, i just strung them all together
then a 15 min walk or so
Overall felt good, if i feel like it I will go back later to do some active recovery and some cleans
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http://www.bbc.com/news/health-34615621
:( :( :ffffffuuuuuu:
Oh well, I'm not a big fan of the processed meats tbh, once in awhile but I used speedy sauce on chicken this weekend and it made it bearable to eat so I guess I can stick with that.
Also, part of my lower lip is twitching...idk its weird
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http://www.bbc.com/news/health-34615621
:( :( :ffffffuuuuuu:
Oh well, I'm not a big fan of the processed meats tbh, once in awhile but I used speedy sauce on chicken this weekend and it made it bearable to eat so I guess I can stick with that.
Also, part of my lower lip is twitching...idk its weird
red meat (steak/burgers) is the only thing on that list that I really eat. I'm eating much less meat lately tho, feels good. If I had been food journaling before I quit my job, you'd see beef daily (basically). eek
pc!
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fuck the WHO, i'm tryna eat some bacon-wrapped steak.
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http://www.bbc.com/news/health-34615621
:( :( :ffffffuuuuuu:
Oh well, I'm not a big fan of the processed meats tbh, once in awhile but I used speedy sauce on chicken this weekend and it made it bearable to eat so I guess I can stick with that.
Also, part of my lower lip is twitching...idk its weird
If you want to avoid cancer these days it's probably best to avoid doing anything...hang on, that probably gives you cancer too. I'm waiting for someone (Alan Aragon) to rip this to shreds so I can keep on having bacon and steak for breakfast.
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I think the jump manual gave people cancer
Yeah, during the week i mainly take in red meats but I guess I'll change it up more.
(http://scontent-b.cdninstagram.com/hphotos-xfa1/t51.2885-15/10611104_786812418035914_898764530_n.jpg)
Todays workout
Chest press/chest fly machine superset to warm up 4 rounds
Snatch with a squat catch: I worked up to 130 I think but I was catching the weight to far forward due to flexibility issues so I found it better to not push it. People were directly behind me on the bikes so if I tried to HAM the weight chances are I would have flung it at them.
OH press/db side raise for 4 rounds of 10 reps, 100lbs oh press/20-35 for side raise
Umm shit idk what else i did weight room wise
100 wallballs
tabata:same as yesterday, my cows are mooing today from it.
then a walk
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This morning was kinda rough, super cold so it took a bit to get me outta bed at 6am but I managed.
Snatch grip deadlift: Worked up to 275 or something for a hold
BB row: worked up to 185 for a set of 10
Lat pulldown: 2 sets of straight bar, 2x single handles and 2x idk what youd call it...weird handle
walk
just a bro day, nothing too exciting. My calves were just sore as fuck from the last 2 days so I wanted to take a break from the tabata, but tomorrow I will try to get there at 6am and hit some skwaats and OH skwaats and when my buddy gets there, do some arms I think he has to do so in between sets of arms I will do leg work and ab work.
Also, theres a chance I might get 1 of my job sites back since the company is bidding on the county contracts(libraries n what not) so if thats the case then I will buy a new camera and start filming shit. I have a gopro but it makes me look preggers lol And it's not glamorous working the libraries, its in Syracuse so it's where homeless people go to jack off on the computers and shit on the floor.
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I'm about to comment on one of silent mikes videos on the youtubes thats titled how to increase your vert by just simply replying with adarq.org
I haven't watched it yet but I'm sure itll be the same ol advice, get your skwaat up and work plyos(which really never helped me out for some weird reason)
Anyway
woke up at 5:15 to get ready, was super pissed last night so i think that because I was so :raging: it wore me out quick at the gym
Tabata work:same old shit that I have been doing all week
Skwaats: I figured I would take a break from the paused skwaats, my hips were getting a lil irritated and figured id just do reps so I stuck with a 5x5 at 185 which is like 45% of my estimated max, give or take a pound.
then a lot of walking
between the skwaats i was breathing fairly heavy but it wasn't difficult so idk I was just worn out I guess from stress n what not
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I just changed my journal name and I just thought of something, if I look this shitty without kids(thank god) then I think I'd be biggest loser status if I did.
Also, since my gym closes down a lot during winter, I am thinking of buying a 150lb weight vest...I think if I got it then home workouts wouldnt be so gay and well I think doing my muscle ups lmao with 150lbs would be balling.
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Dis morning
not gonna write all my warm ups n what not just my working sets, i gotta get going here pretty soon
OH strict press: worked up to 190lbs for a single every half minute for 3 minutes
Incline DB press: worked from 85s-115sx10lb increments x5 reps
DB side raise: 20-45lbsx10 repsx5lb increments
Giant set
Face pull
tricep push down v bar
tricep push down rope
-3 sets total
some db curls
lying tricep extensions: 30lb dbsx3x10
OH skwaat: form work up to 120lbs
then tabata
the tabata workouts are getting a lot easier now...well obviously since ive done them 4 days this week so next week i will switch up the exercises
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feeling good after todays workout for once, I have a test at 230 for a job at the mill that makes the new f150 bodies.
I was curious how many jump ropes i did so i will do that quick
the most i did when i hauled ass was like 58-60 in 20 seconds but probably averaged 30 overall
Jump rope: averaged 1920 reps for the week, probably 2000+ though
Jumping Jax: 320
Air skwaats: probably close to the jumping jax
Next week jesus christ idk ummm
jump rope/burpees
Jump rope/ wallballs
jump rope/jump rope
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feeling good after todays workout for once
good
I have a test at 230 for a job at the mill that makes the new f150 bodies.
good luck
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i like the new journal name.
eric, have you ever considered doing like, 30-60 minutes of jump rope straight? By straight I mean continuous or rounds (3min on, 1min off). I used to do that near-daily when boxing, loved it & miss it. I've been thinking about bringing it back myself, as a finisher to one of my morning or evening sessions. Having a good rope makes it even more fun, I have a Buddy Lee speed rope, that thing can fly.
Frequent + long jump rope sessions are definitely good for the physique.
pc!
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feeling good after todays workout for once
good
I have a test at 230 for a job at the mill that makes the new f150 bodies.
good luck
thanks they rescheduled it to next friday though lol oh well, it shouldnt be hard, just basic math and reading crap
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i like the new journal name.
eric, have you ever considered doing like, 30-60 minutes of jump rope straight? By straight I mean continuous or rounds (3min on, 1min off). I used to do that near-daily when boxing, loved it & miss it. I've been thinking about bringing it back myself, as a finisher to one of my morning or evening sessions. Having a good rope makes it even more fun, I have a Buddy Lee speed rope, that thing can fly.
Frequent + long jump rope sessions are definitely good for the physique.
pc!
thats whats up, maybe I will start off doing it on monday the 3 on 1 off and skip the tabata for that day. I have a speed rope, the ones they use at the games, its nice but if you mess up, sometimes the handle will rip a piece of the cable off.
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captain's log:
Sittin at work bored as hell so i just typed up a workout n watching smallville getting jacked up on superman shit. Wishing i can be out with the half naked nurses and what not buut again i miss out.
As far as diet goes eh lol i had 3 burgers( just the beef n a slice of cheese) veggies, steak, chips( not bad macro wise) and yah apple pie, i noticed it was on its last day so i had to lol
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Weight: not good lol I am retaining a lot of fluids, during my jump rope workout it was like instant sweat and I would've kept sweating but my shirt was so soaked that i cooled down, also took in a big protein shake this morning
Workout
Skwaats: warm up with inbetween sets from 95-320lbs
working sets
350x3
365x3
380x3(idk post injury :personal-record:)
390x1 for shits and gigs post injury :personal-record:
- 390 felt good, about 90% of my max or so which isn't far from what I used to do high bar and narrow stance
DB front skwaatsx125x2x10
- Only did 2 sets because my biceps and forearms cramped up bad holding the fucking thing
Hammy curls: a lot of single legs up to 80 something pounds for sets of 5-10
some lat pulldowns, light just to work my upper back a lil bit more
jump rope, 3 on 1 off to 30 minutes...well 22 minutes. The silver locking thing that you tighten on the cable flew off twice that you use to keep the handles on there and before that I was just super pissed off. My jump roping wasn't on point today and my legs look like some S&M whipping shit going on so when it flew off the second time I just lost it, yelled cunt and ended it.
Funny thing about the skwaats, the gym manager was laughing when I walked by the desk to leave and she said wait so i did. She asked me what I was doing up there that scared away the old people, she said that they told her I looked really mad with a red face....I was like yeah I was skwaating, I didnt know there was any old people even around...soo scared away an old couple thats a 2015 :personal-record: I was super jacked up for the skwaats though more so than I have ever been.
My last working set
http://www.youtube.com/watch?v=OToJvNhiBxM
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Word, what kind of rope do you have?
http://www.adarq.org/800m-running-andor-conditioning/the-jump-rope-thread/new/#new
lol @ "your last working set". that vid is so bad. lmao @ "do it yourself buffalo bar" jaja.
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lol I should send that video to Chrus duffin to show him hes wasting his time making his own duffalo bar.
http://www.amazon.com/Jump-Rope-Lifetime-Guarantee-Adjustable/dp/B00R6SSHL8/ref=sr_1_4?s=sports-and-fitness&ie=UTF8&qid=1446555096&sr=1-4&keywords=speed+rope
thats mine, well i think that was the first one and i bought one like it but a little more expensive but thats the general idea of it but I will buy another one here soon once the one I have fully craps out on me, probably buy the one you have, it looks pretty nice.
This morning
strict OH press: warmed up to 135 and did 4x10
Incline DB press: 55sx4x10
db side raise, 4 sets of 10 from 20-35lbs
did some back work just so it wasnt all push stuff
tricep work
upright row
jump rope: just set the timer to 20 minutes and didnt focus on time at all just went balls deep in it.
Gonna pick up need for speed lol I'm not much of a video game nerd but racing games and gta 5 I'm down, but I will play them for like a week and get sick of them.
Also going to pick up another study guidr for the test I was supposed to take last week, also gotta find my old police study guide because my test for them is in 11 days.
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Nothing today, had to fill out paperwork for my old job, gotta clean up stuff before snow hits, make an appointment to rotate my tires, and wash my car, all the fun stuff
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Today
Skwaats: worked up to about 50% of my estimated max(roughly 405-410) and did reps with focus on form work keeping everything tight
205x4x10
DB RDL: worked up to idk 70s I think for sets of 10
Hammy curls: single legs up to 80s or something for sets of 10
My buddy got there n we hit some shoulders up
Seated DB press: 60-80x10lb increments for sets of 10
DB side raise: 30x3x15
DB front raise
superset
Machine press
- sets of 25 on the machine and sets of 10-15 with DBs
no jump rope today because I am getting my new one today, I figured it'd be best to not use mine considering that part keeps flying off and if it lands in the pool and some kid gets a hold of it n chokes or something I'd be fuuuuucked.
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I figured it'd be best to not use mine considering that part keeps flying off and if it lands in the pool and some kid gets a hold of it n chokes or something I'd be fuuuuucked.
lol
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lol oh well, the new one I bought looks a lot better
Also, IForce Nutrition(my favorite company) got bought by LG or someone and they are coming out with a 1-Andro prohormone that is legal i guess, probably because they didn't add in the touch of Dbol lol Also they are bringing back like 3 others including dymethazine which was pretty ballin back in the day.
I've always been a curious bear when it comes to supplements so when the beta testers are done with their reviews even though they will just kiss the companies asses, I figured I'd try a bottle out. What I will do is get my hormone levels tested before and after to see the results. Just in case when I do take it, I will talk to a contact of mine and see if he'd recommend clomid for this stuff, also run a liver cleanser and all that good stuff just in case.
http://anabolicminds.com/forum/company-promotions/274668-lg-sciences-1-a.html#post5136397
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Just got my jump rope in, its pretty dope n looks well made and easy to assemble(just twist the rope in the handle thing) Going to test it out tomorrow morning and try for a half hour session
Also tomorrow
Heavy OH BB press
chest work
tricep work
ab work
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Jump rope test: Its a nice rope, I just only wish the cable was straight instead of scrunching up but I hope it will go away after I use it a lot more. It looks like that maybe you can put a weight in the handles? I'm not too sure but it has a plastic screw on the bottom and the handles are hallow I believe so even if you cant put a weight in it then maybe sand or something if you wanted. Overall I was able to get more reps in at one time than my other rope. My other rope is a lot thinner and is meant for double unders so this one was slowed down a bit which made it easier to stay consistent with the reps. Beginning rating of 4/5, if the rope straightens out then I will give it a 5/5 even though is not a big deal, I just feel like I gotta jump a little higher to get it started.
This morning
OH press strict: worked up to 200x2x1 with a push press thrown in the last set
bicep work
jump rope work, just didnt feel like doing too much, just wanted to jump rope lol
Since stopping crossfit and going for bro days, I am down 3lbs.....idk how to explain it lol
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Diet for the wknd consists of turkey subs on wheat bread, cheese, lettuce, organic tomatoes, onions and a lil bit of sweet baby rays honey mustard. Also protein shakes, jack links, hote cocoa ans thats about it.
Oh yeah chicken also, as far as calorie wise im not too sure where ill b at, hopefully not too high
I also had a dream last night, i was working for optimum nutrition at the arnold and i managed to get over to Paige Hathaways booth and I woo'd her. I put in more effort to get her in a dream then i put forth in real life. Lol. Anyway, if thats not motivation then idk what is.
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Sunday:
Had a bfast shake mixed with milk n hot cocoa, a sub and im about to take my pills.
Also, checking my chubby self out in the mirror i feel like i look leaner n my arms n back look swoldier status. Last night I checked out some of layne nortons videos that enlightened me a bit about reverse dieting. The way he explains it makes sence.
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Jump rope test: Its a nice rope, I just only wish the cable was straight instead of scrunching up but I hope it will go away after I use it a lot more. It looks like that maybe you can put a weight in the handles? I'm not too sure but it has a plastic screw on the bottom and the handles are hallow I believe so even if you cant put a weight in it then maybe sand or something if you wanted. Overall I was able to get more reps in at one time than my other rope. My other rope is a lot thinner and is meant for double unders so this one was slowed down a bit which made it easier to stay consistent with the reps. Beginning rating of 4/5, if the rope straightens out then I will give it a 5/5 even though is not a big deal, I just feel like I gotta jump a little higher to get it started.
This morning
OH press strict: worked up to 200x2x1 with a push press thrown in the last set
bicep work
jump rope work, just didnt feel like doing too much, just wanted to jump rope lol
Since stopping crossfit and going for bro days, I am down 3lbs.....idk how to explain it lol
nice! ya the rope straightens out. mine isn't scrunched.
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That's good then, seemed like it was a bit straighter today.
Twerkout
Skwaats: warm up sets 2-5 reps
bar,95,135,160,185,210,225,255,275,300,315,340
twerking sets
365x5x2
315x5x2
drop sets to 225 and 135
Hammy curls: a lot of single legs
The skwaat workout took so long to do, my hips felt off so it made the squats feel harder than it should've been
Jump rope:45 minutes
I could've gone an hour but I was at the point where I get when I go running where I'm not worn out just sweaty.
Going to try and reverse diet, today just going to keep track of my calories and later I will write up sheets to track my macros, this time I hope i stick with it.
What I will do is do 3500 calories a day which is probably a good starting point
Each week I will decrease by 3-5%
So it will look something like this
wk1: 3500
wk2: 3395
wk3: 3293
wk4: 3194
wk5: 3098
etc etc until I reach a platue then I will increase it back by 2% because I know that metabolism isn't going to increase equally to my calorie intake so if I regained my calories slower than I lost then maybe i will keep the energy gap smaller.
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So far today
Protein Shake: 200 calories
Some mexican shit: assumed it was 800 calories to be on the safe side
Chicken: 6 oz
Salad:4-500 calories dressing, yeah I went diesel but i will make sure the rest of my meals are high protein
chips: 140 calories
1826 calories total so far, have 1674 left.
Plan on a protein shake at 4 or so
Chili at 6 looking at regular chili nutrition facts, im guessing 500 calories
protein shake at night
I believe I made my caloric intake for the day, around 3500, it felt good and I didn't feel like I over ate or anything....juuuust right
I also want to compete in a powerlifting meet, I would like to do either the 220 class or 198, so if i can walk around at 205 or 225 so that I can just cut the weight thatd be nice. I also have specific goals before I do though.
198 class
Skwaat: 550
Bench: 365
Pull: 500
220 class
Skwaat: 600lbs
Bench: 420lbs
Pull: 570
I also would like to do these numbers without much assistance like a belt and knee sleeves. When i did 530 or whatever it was last time I think I only had knee sleeves on. Belts are uncomfortable and fuck up my form so if I can get by without it then great. This will be a long term goal, maybe I will do a few meets before I got serious, just go and hit 90% of my max or so just to practice getting used to the meets.
ALSO!!! I'm going to bring my DBs with me to work so i can pump out some curls and what not so I'm not being a turd
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Writing out my plan for tomorrow so I have it stuck in my head
OH press: 115x3x1 min on 1 min off
- this sucked
Db work with side raise, front raise, bent over
Used 25lbs or so for 4 sets each
DB flyes: 2 sets incline and 2 sets flat for 10 reps
machine work: 4 sets
tricep work
Bent over row: worked from 135, 185 to 205 for sets of 10
Lat pulldown, 4 sets of 10
Seated row: 4 sets of 10
I was wearing the most uncomfortable pair of underwear so jump roping woulda been no bueno.
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I gotta get to Steve Cook status, he hangs out with hot chicas all the time.
Anyway Im going to end tonight with a protein shake and since I did back today, I can focus on deadlifts tomorrow and have a bro day with arms
Tomorrow
Deadlift: snatch grip into conventional
db deadlifts
db swings
Arm pump day
jump rope
prob hittin up chilis, going to eat half my meal and be somewhat healthy with it maybe and just spread it out throughout the day. so it will be just the chilis meal and I will check out the nutrition facts and adjust to that.
Lookin like Fajitas, everything else is like fucking 1500 calories and the triple dipper I normally get is probably around 3k calories lol no wonder why I have a muffin top ffs.
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So far today
Protein Shake: 200 calories
Some mexican shit: assumed it was 800 calories to be on the safe side
Chicken: 6 oz
Salad:4-500 calories dressing, yeah I went diesel but i will make sure the rest of my meals are high protein
chips: 140 calories
1826 calories total so far, have 1674 left.
Plan on a protein shake at 4 or so
Chili at 6 looking at regular chili nutrition facts, im guessing 500 calories
protein shake at night
I believe I made my caloric intake for the day, around 3500, it felt good and I didn't feel like I over ate or anything....juuuust right
I also want to compete in a powerlifting meet, I would like to do either the 220 class or 198, so if i can walk around at 205 or 225 so that I can just cut the weight thatd be nice. I also have specific goals before I do though.
198 class
Skwaat: 550
Bench: 365
Pull: 500
220 class
Skwaat: 600lbs
Bench: 420lbs
Pull: 570
I also would like to do these numbers without much assistance like a belt and knee sleeves. When i did 530 or whatever it was last time I think I only had knee sleeves on. Belts are uncomfortable and fuck up my form so if I can get by without it then great. This will be a long term goal, maybe I will do a few meets before I got serious, just go and hit 90% of my max or so just to practice getting used to the meets.
dope! sounds cool, do it.
you ever use a bench shirt? I watched your 355 bench vid the other day, raw pl is so dope.
ALSO!!! I'm going to bring my DBs with me to work so i can pump out some curls and what not so I'm not being a turd
2 years ago, at my last job, we had a 45 lb. db at the office. We also had a dip/pullup door attachment.. was hilarious, nobody got anything done. We called it "venice beach". It was ~5 programmers out of ~25 just doing curls, dips, overhead press, pullups etc, all day. Literally nothing got done. lmfao.. lasted 3 weeks or so ;f
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So far today
Protein Shake: 200 calories
Some mexican shit: assumed it was 800 calories to be on the safe side
Chicken: 6 oz
Salad:4-500 calories dressing, yeah I went diesel but i will make sure the rest of my meals are high protein
chips: 140 calories
1826 calories total so far, have 1674 left.
Plan on a protein shake at 4 or so
Chili at 6 looking at regular chili nutrition facts, im guessing 500 calories
protein shake at night
I believe I made my caloric intake for the day, around 3500, it felt good and I didn't feel like I over ate or anything....juuuust right
I also want to compete in a powerlifting meet, I would like to do either the 220 class or 198, so if i can walk around at 205 or 225 so that I can just cut the weight thatd be nice. I also have specific goals before I do though.
198 class
Skwaat: 550
Bench: 365
Pull: 500
220 class
Skwaat: 600lbs
Bench: 420lbs
Pull: 570
I also would like to do these numbers without much assistance like a belt and knee sleeves. When i did 530 or whatever it was last time I think I only had knee sleeves on. Belts are uncomfortable and fuck up my form so if I can get by without it then great. This will be a long term goal, maybe I will do a few meets before I got serious, just go and hit 90% of my max or so just to practice getting used to the meets.
dope! sounds cool, do it.
you ever use a bench shirt? I watched your 355 bench vid the other day, raw pl is so dope.
ALSO!!! I'm going to bring my DBs with me to work so i can pump out some curls and what not so I'm not being a turd
2 years ago, at my last job, we had a 45 lb. db at the office. We also had a dip/pullup door attachment.. was hilarious, nobody got anything done. We called it "venice beach". It was ~5 programmers out of ~25 just doing curls, dips, overhead press, pullups etc, all day. Literally nothing got done. lmfao.. lasted 3 weeks or so ;f
Thats dope haha, I'm lucky that I get to be by myself at work, I don't get bothered by anyone and I'm in my own little building. I think most businesses should incorporate some kind of exercise program like some do already. Especially since I watched the news and they said an increasing number of young kids, teen and pre-teen have signs of heart disease already and typically kids eat the way their parents do.
I think that vid on fb was 335? Terrible form with my ass rising off the bench like that lmao I'm not sure if I ever got anything higher than that on camera, whenever I asked people would look at me like I was weird. Back in HS..I think I was 17 or 18 I bought a bench shirt, single ply and I think i was benching about 295-300 raw and i put up 365 with the shirt but I definitely prefer raw.
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Todays workout was kind of a throw away
Instead of normal deads I was kinda loopy this morning and decided to just do
RDL: worked up to 235, starting at 135 and just adding 10s to each side for sets of 5
A lot of bicep work
Went to go jump rope and the fucking doors were locked again and the track was full of old folks so I had nowhere to jump rope, might go outside later when it warms up a tiny bit at get after it.
Diet wise today
Morning: pre workout protein shake- roughly 150 calories
Post workout coffee: idk some sugar and some creamer: lets say 100 calories
Post workout Protein Shake: 150 calories
Post workout oat meal: 320 calories
720 calories
Lunch will be steak and shrimp fajitas
Looks like it will be 6-700 calories with the drinks
36 grams of fat
30 carbs
34 grams of protein
So at this point I can afford to have a few protein shakes n thats it lol fuck chilis in the asshole
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Starting weight is lower today than normal even with a protein shake in me
So basically what I've found out so far is that I knew I should've been eating about 3500 calories all this time but didn't want to because it's like the whole "a pound of fat is 3500 calories" statement turns into a scare tactic so I was always hesitant about going that high even though I know I should have. This time around I was iffy on whether or not I should start that high and well I'm glad I did because starting in the 2000s all the times before this I believe ruined my metabolism.
I also decided that 13 weeks out from a show I decide to do I might try out Layne Nortons powerlifting program, looks promising but theres a lot of rest and high volume for the exercises you do. Monday is squat bench and deadlift and nothing else so i think the lack of exercises will hurt the volume and I'd rather be at a lower weight before i do that.
So todays workout
Sumo squat: bar, 95,135,160,185,210,225,255,275
sets of 3-5
Narrow stance: 275-135 same weight scheme
Hammy Curls: a lot of single leg curls
Jump rope:half hour, couldnt string them together and my hips were out of wack so i kept hitting my right side.
Ab work
This saturday I have the day off for my popo tests so ill stop by the gym afterwards and sunday ill bring my dbs to work and just leave them there.
OH OH OHOHOH!!!! I got to use brosciences(dom mazettie or whatever) one of his catch phrases
When I was squatting, adding weight is kinda noisy and im noisy when I squat
Old Man: "You should calm down a bit over here"(in an assholeish way, he was trying to read a book on the treadmill)
Me: "I'm an animal and last time I checked, you're not a vet"
BOOM Roasted I was so pumped, i hate old people with a passion.
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OH press: went close to failure, small jumps from bar to 215lbs, maybe had a pound or 2 left lol
Incline db press: 50x10, 60x10, 70x10, 90xa lot with reactive sling shot
DB side raises: 4 sets of 10 with little weights
lat pulldowns
trice extentions
right knee felt tight and didn't think bouncing around on it would be a good idea so I just walked for a bit
Going to need some advice on Layne Nortons workout because it seemed like not a lot of volume but it might be more than I think it is.
A sample week is
Monday
Bench
72.5% of max
5 sets of 7 reps
Squat
72.5% of max
5 sets of 7 reps
Deadlift
72.5% of max
6 sets of 5 reps
tuesday: Upper body day
consists of 2 exercises or so for back shoulders arms and chest
wednesday: squat bench and legs
Increases to 77%
thurs: rest
Friday: deadlift, bench, upperbody: increase to 82.5%
saturday: squat, legs: 82.5%
all of them are sometime like 4 sets of 7 or something.
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I didn't get to the gym this morning, the test took a lot longer than I thought. It was only 75 questions but I had to read over police reports and try to summarize them the best way n all that crap took forever. It went fine though, confident in a 85 or higher I hope.
I want to take a week to try out Layne Nortons program just to see how it is, if I dont like it this week then I will go back to my normal routine next week.
Diet wise, protein shake this morning with 2 packets of oatmeal and some chicken and chicken wings lol ik ik but ill still make my calories.
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Diet today
Bfast
protein shake
2 packets of dinosaur egg oatmeal
Probably around 11
Salad(lettuce, provolone cheese, pickles, dressing, turkey)
around 1: protein shake
around 3: salad
around 5: pulled chicken
around 7: salad
After all of this I still have about 500 calories to work with so I will do half calories of chips and half calories of protein shakes
Tomorrow I start with
3395 calories a day and tomorrow I will see if i maintained my weight or gained or lost to see what roughly 3500 does to me(it wont be exact cuz i just estimated some of the days)
Also, Jason Blaha is a fucking idiot who has a series of videos talking about if people are on steroids or not and he keeps using some chart to determine if people are on steroids...Depending on your height and ankle and wrist size or something lol He also does this to make up for his own shitty physique and lifts.
(http://cdn.builtlean.com/wp-content/uploads/2011/03/how-much-muscle-can-you-gain-naturally-3.jpg)
According to them the "Max ripped" is at 6%
So as you can see, I should only be able to weigh 171lbs at 6% body fat.....Idt I could get to 171 if I chopped off my leg.....I mean in 9th grade I was fairly lean 175-180 and I hope I've put on a bit of muscle since then lol
So my point for bringing this up is if my diet goes well then I want to prove this wrong
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i'm not sure i understand why you're trying to eat at 105kcal below your expected maintenance.
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Try to slowly drop weight, drop the calories by 3% or so each week until I stall and then increase the calories again by 2-3% each week. I've been back and forth on so many diets since I started that for the most part when I do i just destroy my metabolism by dropping too low too fast.
It's not exact but if I drop it at a slow rate then my metabolism will obviously drop as well but it wont plummet like if i just started at 2500 or less. So once I stall I will increase the calories again hopefully with minimal fat gain so the gap between calories and metabolism is small and then just repeat. Hoping that I can eat as much as I can while losing weight at a slow pace.
(http://i.ytimg.com/vi/b5C3uqA1yRI/maxresdefault.jpg)
This represents(of course its not like exactly how your body responds but probably close) what I pretty much used to do, drop the calories fast and lose weight fast, then I would stall or get sick of it and eat like before, get fatter, hate myself, diet again without allowing my metabolism to recover and just completely crap out.
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fair enough, just seems like a pretty small window, like within the margin of error day to day unless you're tracking what you eat REALLY precisely.
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Yeah I hear ya, it probably won't be much of a difference until I get into the 2k calories a day. Im just tracking my calories right now, and when it gets down to the end of the day if im at like 300 left, ill just drink a protein shake and call it close enough to make up for the margin of error because I didn't measure out my dressing, just tried to estimate a bit higher than I think it is.
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Machine chest press:2x6 with drop sets
Lat pulldown: worked up slowly to a weight that is 3x6-8
Machine row: same thing just 2x8
Seated DB OH press: worked up to a weight that was 2x5-7(70s)
DB single arm seated preacher curls: 5x6-8(i think it was 35-40s)
machine curls: I dont really know, this machine sucks ass but it was 2 sets of 5 or 6
DB extensions: 5x6-8
Cable vbar pushdowns: 20 reps, increase the weight n did 10,10,10
cooldown with rope pushdowns
walk for awhile
This was supposed to be a blood flow restriction training day to allow for less weight to be used with somewhat the same results I guess so you're not lifting too heavy too often. I haven't done my own personal research in BFRT to try it out yet so maybe I will do that today and see what I come up with
Overall it was a pretty diesel workout, had to substitute some exercises because my lower back got worked good yesterday so Tbar rows didn't seem worth it etc etc
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Tomorrows workout
SQUAT
77.5% of max
3 sets of 7 reps
-Maybe just go with the same weight as last time
BENCH PRESS
77.5% of max
3 sets of 7
-245lbs
LEG EXTENSION
2 sets of 8-10 reps (3 RIR)
LEG CURL
2 sets of 8-10 reps (3 RIR)
CALF RAISE
4 sets of 6-8 reps (1 RIR)
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Alright wow umm
Only skwaated and benched today, the other leg exercises seemed pointless to do especially when i did both sumo and regular skwaats.
I used 310lbs for my skwaats and this was rough just because warming up my legs were so dead already but I did all 3 sets
I used 245lbs for the bench and it was pretty good, kept good form with a bit of a pause for each rep
I wont be able to sit on the shitter later which is good I guess
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DEADLIFT
I just kept with 225 and did RDLs for 2x4
BENCH PRESS
260x3x3
PEC-DECK FLY OR CABLE CROSSOVER
2 sets of 12-15 reps (3 RIR)
Used very light weight
Machine chest press: heavy weight for 5x12(whole stack and slowly took off weight)
LATERAL RAISE
2 sets of 12-15 reps (2 RIR)
Used lightish weight like 30lbs or something
MACHINE PREACHER CURL OR CONCENTRATION CURL
5 sets of 12-15 reps (1 RIR)
worked up to 40lbs
CABLE TRICEPS PRESS-DOWN
3 sets of 12-15 reps (1 RIR)
3 sets of rope and vbar, vbar was at 160lbs and rope at 70 to get reps in, but the 160 i kept 10-12
OH machine press: 2x15
I kept out the back work because I want my back decent for skwaats tomorrow and the BFT, even though im not into the BFT i ordered some cheap things so I can try it out.
Idk my weight but felt swole as shit today, trapz made my neck disappear, gorilla chest and arms filled out a 2xl shirt so I think I could give Arnold a run for his money! haha jk
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Blah, had a surprisingly good workout, I woke up this morning just feeling like i need a 5hr massage and worn out.
The workout was supposed to be 3x5 at 330 for skwaats buuuut I thought it was 4x5 so thats what I did, oh well an extra 1,650lbs of volume isn't a bad thing I hope.
Skwaats:330x4x5
then did arm work
3 sets of each exercise, about 3 different ones for bis and tris, nothing exciting.
I went into the gym thinking i was just going to work with 225 and call it good but i stuck it out. Also, it seems like I turned into a sumo squatter overnight, which is weird because last time i did it a few weeks ago, it felt heavy.
Next week I will be doing mon-wednesday, thursday off cuz i gotta work and the gym is closed and friday hopefully
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Diet this wknd consists of oatmeal, salads, protien shakes n mini cheddar pretzels...theyre alright nothing great.
Monday i believe i use the same weight but i add 2 reps
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Having a lot of fun in the comments section of the youtube video about the black lives matter people going into the college library and "protesting"
ya that video was annoying.
a silent protest would have been impressive ;f
interrogating students who are studying etc, chanting non stop.. it's a library ffs. If it was a KKK library then that would make more sense.
#fuckoffimstudying
;f
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Upperbody day...idk i dont really feel like typing it out lol
2 exercises for each upperbody muscle group, for bis i tried out the BFRT and it was weird but my bis were all sorts of pumped up
Super hot chica in the gym, I think she might compete in bikini or physique or shes a stripper because normal women that go to the gym don't train like her and she has a physique body....I had to go out to the track to relax a bit....if you cant tell, its more likely that big foot will workout in my gym then a girl like her lol.
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see, all that is racist.
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ok
it's racist to say that these dumb asses should focus on fixing problems within their own community and violence towards each other? There's a black guy who commented and said the same exact thing as I did, so I am just a bit confused. If I came off as racist then sure, I didn't mean too, it's hard to not get pissed off at the stupidity of these people, especially with what happened in Minneapolis.
it's only not racist to say that if you also acknowledge that many, many, many of the problems faced by black people in this country are the direct result of centuries of violent oppression of and theft from them by white people -- oppression and theft that continue to this day -- and that the solution to those problems, if one even exists, lies in the dismantling of the systems of institutionalized racism.
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At least we know Eric is voting Donald Trump.
http://www.youtube.com/watch?v=OeYTpzz6pxs
White Power!
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ADARQ..Thoughts on
Akbar jaffar ahbab..idk his real name, the kid who took apart an old clock and put it in a little case is suing the city and school i believe for 15 million dollars.
lmao.. sounds bad if you can't at least spell his name right, you know? That's like someone saying "Barack Hussain Mohammed". 8|
Unrelated slightly, but here's a video of someone making the same 'clock' that Ahmed Mohamed made:
https://www.youtube.com/watch?v=kHk_6Vh4Qeo
I'm not really annoyed with Ahmed, he doesn't know how much he "doesn't know". He comes off sounding like a "douche" when he talks about inventing something just by taking it apart; but he's 14, so he gets a pass. His family seems like they are using him a bit. If so, that's definitely a real problem. So many people now hate the kid, his family could be making it worse. dno. If the police did violate his rights, I have no problem with them suing. 15mil sounds like a big number but, sometimes those numbers are important to get law enforcement to follow the rules.
My thoughts are, some of his teachers came out and said he was a douche bag in school, doing shit just to get attention and to be a prick so obviously my conclusion is he thought because he is a muslim, bringing in a clock that looks like a bomb during the times of all of the school shootings and what not, would cause a national attention. If they win then I think it's absolute bullshit and they will probably win because PC bro.
I definitely don't think Ahmed thought that far ahead.. He's really young. Seems naive but energetic + passionate. His family may have thought that far ahead, who knows. Or his family may have just played that card once it happened to him. PC or not, these cases reach the masses quicker when it's a "minority" that has been "victimized" due to the possible discrimination/profiling etc. I mean it makes sense..
There are tons of cases that hit the news, of kids being expelled/arrested for bringing water guns/toy guns etc to school. I've seen a ton of em. So it's not like other incidents don't hit the news.
Alot of people are annoyed that Obama invited him to the white house.. Sure, Obama could have been trolled, or ignored it. But, Obama is also probably thinking about the "anti muslim sentiment" in the US. Look at it now.. Politicians talking about monitoring mosques, having muslims "register" etc. It's crazy shit given the principles of this country.. So minorities sometimes deserve a little "extra", given that a majority has so much power. Obama's invitation to Ahmed probably backfired though; Liberals loved it.. Conservatives hated it. Go figure.
Also
An article about someone making a fake FB group whites united NYU or something.
If it was real, do you think it's racist? even though blacks and muslims and what not can form their own groups and be PC bro?
Well it's not racist by definition:
rac·ist
ˈrÄsÉ™st/
noun
1.
a person who believes that a particular race is superior to another.
synonyms: racial bigot, racialist, xenophobe, chauvinist, supremacist More
adjective
1.
having or showing the belief that a particular race is superior to another.
"we are investigating complaints about racist abuse at the club"
If white people get together and "embrace their white ness" or discuss issues affecting white people, then it's fine as long as they don't identify their race as superior or plot to oppress people of other races.. It obviously seems weird, but, if other races can do it, then whites should be able to as well.
I wouldn't go to such a meeting because i'm not "proud to be white". I'm white, whatever; genetics. I was lucky to be born a human, and an american. So I personally wouldn't be interested.
Like LBSS said, there is an "institutional racism" in the united states. So minorities banding together to discuss a perceived or real victimization based on race, makes sense.
https://en.wikipedia.org/wiki/The_New_Jim_Crow
http://americablog.com/2015/05/institutional-racism-by-the-numbers.html
Legitimate concerns ^^
1000 years from now society will be so integrated that people will laugh thinking back at these dividing lines.
I wrote a long ass comment to some jasmin chick about it, basically she said whites are idiots etc etc and she wont apologize for her black pride etc etc.
"whites are idiots" is racist :f
So I told her that if she and the other BLM people had so much black pride, then they would do what they could to set good examples, clean up their neighborhoods, get kids involved with school instead of drugs and gangs etc etc and to inform her that ignoring black on black crimes that happen daily is worse than focusing on the few incidents of cops shooting criminals.
i'm sure many of them do.. there are probably some great things to come out of black lives matter.. but the news media is going to sensationalize alot of the bad things, such as how some of them protest "disrespectfully" & "irresponsibly".
I also mentioned the black kids that raped and murdered a pastors white pregnant wife, and a black guy who shot a medical student in the stomach who was trying to stop a robbery and then pointed a gun to his head and tried to kill him but his gun jammed.
ya but, every race has disgusting criminals. You can name lots of white serial killers, even ones who eat people. Then white mass shooters. Asian mass shooters. Black snipers, etc..
Every race is committing heinous stupid crimes.
Before this comment gets thumbs down lol I just want to be clear that I am not racist. If you're a good person, no matter the race or religion or anything then ballin, we can hit bi's and tri's.
i don't believe you're racist in the "superiority sense", so no you're probably not racist. These "double standards" and "political correctness" elements bother you, which is fine.. but, you still have to put yourself in their shoes. There is and has been a real problem in this country for minorities in this country, especially blacks.
As for whites not being able to be victimized by racism, i've experienced racism several times (from white & black people). I've also experienced it as a third party, ie, white people verbally/physically attacking me/my friends because they were black. I've had white people try to jump me, black people tried to shoot me. Finally, i've experienced "profiling" and harassment/threats from cops. I have some experience in the race victimization department. It's a big cluster fuck. The real problem is embracing these divisions (by race, religion etc) to band people together to victimize people of another race/religion etc.
dno my 2cents.
pc man
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My response is: Union Yes. You can guess the rest of what I feel about it. Instituting a living wage is humane and makes economic sense. The main (rational) argument against wage hikes is that they'll boost unemployment because business won't hire as many people if they have to pay them more.
This is thoroughly refuted by the majority (though not 100%, it's not like climate change where the consensus in the community that studies the issue really is near-total) of economic studies of the phenomenon, which show that there is little to no effect of wage hikes on employment rate. For a good, recent review of the evidence and an attempt to explain why wage hikes show no such effects in real life, check this out: http://cepr.net/documents/publications/min-wage-2013-02.pdf.
There are also irrational or evidence-free arguments against wage hikes, which amount to the equivalent of telling homeless people to get a job. Hard to know where to start with those.
The irrational argument in favor is that we are forcing people to live in poverty even though we have the means to do otherwise, and that is immoral.
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ok
it's racist to say that these dumb asses should focus on fixing problems within their own community and violence towards each other? There's a black guy who commented and said the same exact thing as I did, so I am just a bit confused. If I came off as racist then sure, I didn't mean too, it's hard to not get pissed off at the stupidity of these people, especially with what happened in Minneapolis.
it's only not racist to say that if you also acknowledge that many, many, many of the problems faced by black people in this country are the direct result of centuries of violent oppression of and theft from them by white people -- oppression and theft that continue to this day -- and that the solution to those problems, if one even exists, lies in the dismantling of the systems of institutionalized racism.
Agree 100%. But at least it appears as racism via ignorance which seems both forgivable and curable... Then again when I read:
"it's racist to say that these dumb asses should focus on fixing problems within their own community and violence towards each other?"
instead of:
"I think that the largest problems in the black community are not the result of centuries of violent oppression and existing institutionalized racism but rather problems inter-community that can be fixed if black people attempting to dismantle systems of institutionalized racism focus within the community..."
It comes across as a teeeeeny bit overtly racist rather than ignorant and respectful...
As far as the favorite question by people trying to prove a double standard that doesn't exist: "Why can't we make a white-pride club"?
Well, first of all people already have. And they are overtly racist. So you might want a new name... This has been figured out and there already exist a hundred super PACs with names like "take america back" which look out for white people. Second, what would you talk about at the "white club" meetings? You do realize that black clubs in college don't just exist to talk about how great it is to be black and not have to slather yourself in sunscreen every time you go to the beach right? The exist to combat problems in the black community (which you seem to be a big proponent of) AND fight institutional racism for individuals who would be powerless fighting it on their own... Will the white club devote itself to fighting racism as well? Cause that would be strange because white people can just join BSU if they want to do that (when I was in undergrad there were multiple white people in BSU, shoot the valedictorian at Morehouse a few years ago was white!)!
And as far as Muslim clubs... Again you realize it's a religion and you are welcome to convert to it whenever you want. And that predominantly white religions and cultural groups have tons of totally accepted clubs as well ( italian club, irish club, lutheran club, etc). Come to think of it I welcome you to convert to whatever you want... if you think it's not fair that there isn't a club for white people then "convert" to black and join up... since scandal and HTGAWM got popular the swirl is in and you would be surprised at the love you will get... (half joking).
Seriously, racism sucks. But it's not unique to whites. It's a large percentage of older people. I am mixed so for Thanksgiving every year I have a choice to spend it with some combination of racist white friends and family, racist catholic friends and family, racist black friends and family, or racist muslim friends and family.... And my moms new boyfriend is Japanese so if he his extended family is still alive I might be able to get another flavor of racism...
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This is thoroughly refuted by the majority (though not 100%, it's not like climate change where the consensus in the community that studies the issue really is near-total) of economic studies of the phenomenon, which show that there is little to no effect of wage hikes on employment rate. For a good, recent review of the evidence and an attempt to explain why wage hikes show no such effects in real life, check this out: http://cepr.net/documents/publications/min-wage-2013-02.pdf.
I think the reason there is never going to be total consensus is because it depends on the level of wage hike. Minimum wage is so low now that a moderate increase won't affect true employment rate ( it may increase unemployment temporarily as the pool gets bigger because better wages encourage more unskilled people on assistance and disability to work instead of collect a paltry paycheck )...
The other great benefit to paying a living wage is the savings we have in the mish-mash of bureaucratic programs to help the poor. In LA you can literally buy food-stamps for 50 cents on the dollar in the hood... To get them the amount of paperwork you fill out is so daunting that people are hired to teach people how to do it. Additionally, for new buildings there are all kind of programs and rules about setting aside "low-income" and "very-low income" units in new apartment buildings so the working poor can afford them. Again qualifying for the units is a massive paperwork burden AND if you do qualify you essentially enter a lottery to see if you will get an apartment that 100 other people also qualify for and dearly need... And then there is the chance nobody will get it because the corrupt developer will find his way to give the apartment to his "poor" aunt who lives 3 hours away in a cheap suburb... Of course she will never live in it and instead make a killing on Air BnB...
People try to come up with ways to battle this problem all the time... But the seem about as logical is solving centuries of racism by telling black people to focus on violence in your own community... I don't see how society tolerate ideas like food-stamps and afforadable housing for the working poor... I understand charity for the homeless or programs for mental health patients BUT how did we get to the point where we can accept it as totally normal that someone who lives in our city and who works a full-time job in our community won't be able to afford shelter or food and so should rely on a social safety net to supplement their low paying job! It really seems inhumane. If you work you should make enough money to buy food and live in market rate housing. That is pretty simple. The social safety net should be for people unable to work (children, mental health, disabled, etc). That would make it a lot smaller net AND would really help things in the black community :).
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What's not helping them is the reporters that ask, why do you deserve 15hr when paramedics make less and they save lives and the persons response was, because we have to work the drive through windows and make the fries.
I don't get why that has any affect on their agenda. You watched one video of one uneducated person saying one somewhat silly thing and decided their cause was not worthy? If this is your standard then nothing is worthy. Look at numbers instead of sensationalized videos...
I know there are a number of fast food employees that probably can't get better work for various reasons but I still see fast food places as resume building jobs...a job that you can show other employers that you're dependable and to get a good reference.
Yes, ideally thats what they are... But while your doing that shouldn't you make a living wage, not a high wage, but a wage where you can afford to live near where you work?
As far as homeless people, the video of the meter maid hitting the homeless guy in the head and yelling at him to get a job really pissed me off...fuck nyc, I hope they split it from the state. Once my gambling problem with playing the lottery really kicked in, I always told myself I would start some kind of business with living situations and try to help out the homeless.
Again, you make decisions about policy based on videos of individuals? I am sure there is a video out their of a homeless person beating someone up and stealing their money to go buy crack... But, my thoughts on homelessness don't come from videos, they come from data. I'm glad this video made your more compassionate but I implore you to explore issues for which you hold strong opinions a little deeper and from a less emotional perspective...
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I lied about sticking to just lifting
Adarq: Thoughts on the fast food workers who want 15 an hour? Also, the vet who works at KFC, his main argument is he can't afford to provide for his family which is acceptable, but he loves cooking for KFC. I have a response to both but before I get burned at the stake.....mmmm steak, I want to hear what ya'll have to say.
The issue of the minimum wage always creates a predictable argument along the lines of ‘you cannot have a minimum wage rise because it will cause unemployment among the low-skill ranks of the workforce’. However, if you took that logic there would never be a minimum wage rise!!!
Mass unemployment arises from a lack of aggregate demand. Firms will not hire people if they cannot sell the goods and services that the workers produce because they don’t want to accumulate inventories. No matter how cheap wages are firms will not employ people as there is nothing for them to do. The only way that real wage cuts would increase employment would be if they boosted private spending and reduced the desire to save. However, people already living on the minimum wage don’t have the desire or capacity to save much anyway so they tend to spend their earnings anyway. Therefore, by cutting the wage all it is doing is reducing aggregate demand in the economy. Hence this method of stimulating employment will always fail at the macroeconomic level. Workers rely on real wages growth to fund consumption growth and without it they borrow or the economy goes into recession.
This is a briefing paper (#406) from the US Economic Policy Institute.
http://www.epi.org/files/2015/understanding-productivity-pay-divergence-final.pdf
The EPI concluded that for the US:
1. “wages did not stagnate for the vast majority because growth in productivity (or income and wealth creation) collapsed. Yes, the policy shifts that led to rising inequality were also associated with a slowdown in productivity growth, but even with this slowdown, productivity still managed to rise substantially in recent decades. But essentially none of this productivity growth flowed into the paychecks of typical American workersâ€
2. “pay failed to track productivity primarily due to two key dynamics representing rising inequality: the rising inequality of compensation (more wage and salary income accumulating at the very top of the pay scale) and the shift in the share of overall national income going to owners of capital and away from the pay of employees.â€
3. “although boosting productivity growth is an important long-run goal, this will not lead to broad-based wage gains unless we pursue policies that reconnect productivity growth and the pay of the vast majority.â€
When the EPI released the report, the accompanying Press Statement said that:
The fact of the matter is, for decades, a typical worker’s pay rose alongside productivity—but since the 1970s, as a hugely disproportionate share of income generated by rising productivity has gone to extraordinarily highly paid managers and owners of capital … The relationship between rising productivity and worker pay has broken down because workers’ bargaining power has been intentionally hamstrung by a series of intentional policy decisions, made on behalf of those with the most income, wealth, and power …Our problem is not a lack of growth. For the past 40 years, productivity has gone up substantially, but these gains have not reached working people … The problem is that wages have been suppressed by a restructuring of rules on behalf of those with wealth and power.
The EPI also noted that “If the hourly pay of typical American workers had kept pace with productivity growth since the 1970s, then there would have been no rise in income inequality during that periodâ€. That is a stunning conclusion in itself.
This is not only in America where this is the case it’s pretty much worldwide.
In the 2006 OECD Employment Outlook entitled “Boosting Jobs and Incomesâ€, which is based on a comprehensive econometric analysis of employment outcomes across 20 OECD countries between 1983 and 2003. The OECD found that:
 There is no significant correlation between unemployment and employment protection legislation;
 The level of the minimum wage has no significant direct impact on unemployment; and
 Highly centralised wage bargaining significantly reduces unemployment.
In my opinion the US minimum wage is too low and we can see that with the massive income inequality that exists and all the socio-economic problems that arise from it. Do fast food workers deserve 15 an hour? Well do CEOs deserve their extravagant salaries when usually it is these very people who lead the cheer squad when it comes to the claims that workers have to take pay cuts and surrender penalty rates and that the minimum wage should be abandoned! Of course they will always justify their own salaries with the line that it’s essential to award these salaries to attract top quality executives, yet we know that a companies performance is not closely linked at times to the pay that the CEO gets, which puts a hole in that argument. The top CEO (from JC Penny Co) earned 53.3 million in the fiscal year to 2012 compared to the average worker in 2012 in his company who earned $29,688. You don’t need to be an economist to work out that raising the pay of the average worker and reducing executive pay would also lead less income inequality and also boost private spending and aggregate demand. Without question the minimum wage could be raised in the US without affecting unemployment so ultimately I support raising it.
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Do you think colleges need safe zones for kids or do you agree with the one president of Wesleyan who told them this is a college not a day care?
Honestly I'm not familiar with what safe zones for kids are. Provided day care for the children of the students? I think ideally all zones should be safe. Although I don't think its a simple issue, while I'm an strong advocate of gun control I do think spending time legislating gun free zones is a bit worthless.
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Tod, I suck at quoting bits and pieces
1. Media is everything these days, show one interview of that worker and then it will influence a lot of people, idk how many times I saw it shared on facebook
- Yes, I realize that. I'm just suggesting for you not to be one of those people who looks only at one video or what he sees around him rather than looking at the actual data. I realize how bad media has become... The internet is extremely polarizing... Someone has a bad experience with black people and feels a little negative and starts googling and before you know it he is on some site the aggregates story and video (some true, mostly false) about horrific things black people do and then the person becomes an angry racist. Happens the other way too, black people are angry about racism and find their way to a site where they are indoctrinated with hate against white people and start to believe that American policy is one big conspiracy to hurt black people.... Even happens to people who are just slightly skeptical of western medicine... They find their way to natural new or some horrible site and start believing vaccines cause autism and that cancer can be cured with a few herbs and oils...
2. When I made the focus on your own community comment, the kick starter for all of this was michael brown and the hands up stuff was a lie but they still ran with it. Maybe there are black groups out there that are trying to clean up the streets but we never see it because it's never on the news. The BLM calling for killing cops has already resulted in a few innocent cops being executed like the one that was pumping gas and the guy unloaded a whole clip into him and the two NYC cops who were shot in their cars. To me and what we see, I see them doing more harm than good. If everyone worshiped Sam Jacksons character Coach Carter, we would all be friends.
- You were there when Mike Brown was killed? I didn't realize you knew for sure what nobody else seems to know. I think you need to do a better job finding out about positive black groups. Perhaps your should join your local NAACP chapter and volunteer? Have you considered that? The problem is you go by what you hear and you see but you seem to look at a very biased slanted view of the world. Serious, go to your local NAACP and say you want to help. I don't know who Coach Carter is so I can't comment.
3. I can't say for other places but near where I live, there are plenty of those housing units that are either based on salary or super cheap(2-300) a month. 10 is more reasonable than them wanting to jack it up to 15 tomorrow(ik it would take several years)
Again, because you see plenty of them there must be enough? Well, your wrong. There is a massive affordable housing shortage in this country. A market rate solution is the only thing that will work. People here have listed know every reason why raising minimum wage would be positive and have only negligible negative impact on employment and maybe a tiny bit of inflation... And in addition one of it's greatest benefits would be the psychological benefit workers would have knowing that they work and can pay for a market rate apartment and put food on the table rather than they work and have to rely on charity to survive, do you know how damaging that is? But you still think it's not "reasonable" to allow workers to earn a living wage and more reasonable to put all low-wage workers together in a housing project (which contributes to crime btw). Why is it not reasonable? Because in your world poor people should be poor?
4. I've wanted them to split up NYC and NYS for a long time for a number of reasons(and to get rid of cuomo). I mentioned the video because it was just something that popped into my head when I saw his comment about the homeless. It wasn't my reasoning for wanting to help the homeless, just a random comment like whenever in my journal I talked about taking dumps, just a random thought.
Well, I'm no expert in the idea of splitting up NYC and NYS and can't think of why it would make sense... I don't mind anecdotes every so often,,, But if you are going to go on this forum and call us dumb asses (which is pretty offensive, but I've heard worse in my time so I can take it) then all I'm asking is you back up some of your arguments with actual data about why policy may be effective rather than a story or a video.
Since you have supplied a million anecdotes I will share one about myself. I'm a sprinter and I'm mixed between african and european descent (primarily european I have even sequenced my genome). I don't look typically black or white so I get a lot of questions like "what are you" all the time but none more than after a sprint race especially when I perform well. I've been asked this by countless people. I can tell you the most disappointed, racist, and defeatist talk comes from white people who find out about my background... Everytime they are like "Oh... Africa... that sucks, I thought you might be our fast white person" or "ohhh, makes sense, that's why your fast". Black people have never had an issue with my whiteness and generally don't really care to the degree that white people do in regards to sprinting... I bring this story up everytime someone says "why do they call Obama black - he is half white?". If they knew what it was like to be mixed around both black and white people they would understand.
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Today was a upper body day with deadlifts and I did OH press instead of benching
nothing too amazing, just 2-5 sets of 5-12 reps of bis, tris, chest, back, shoulders
Yesterday was Squat, bench, hammys
squat: 315x4x7
bench: 245x4x7
Hammys
for some reason, I was drained yesterday and it carried over to this morning
Tomorrow is
squat: 330x5x5
legs
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Pretty much just did the squats, my legs were sore so I wasn't nearly as strong as I am on mondays or wednesdays.
Next week is the end of Phase 1 so Its like 2 days on, 2 days off then a rep test to determine how much I increase the weight for the next phase
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Week #4: rep test week(End of phase 1)
Today
Squat
320x4x4
Bench
252(counted the clips as a few lbs)x4x4
Deadlift: just worked with 225 for 2x4
Tomorrow is full body, then squat and bench or something and friday is the rep test day, before that will be an active recovery day.
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why did you do multiple sets for rep testing rather than a single top set?
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why did you do multiple sets for rep testing rather than a single top set?
My bad I should've been clearer, the rep test day is friday, I just called it the rep test week because I guess the days leading up to the rep test is to prepare me for it I think? I'm starting out with close to the weight that I will be using for it, 7.5% higher weight today than on the other Mondays.
Also, I went to the gym around 9am instead of 6am and I felt much stronger, granted I was 4 reps shorter and 10lbs lighter than on friday, I felt a lot better throughout and wasn't worn out and huffin and puffin. So when I do the rep test day, I might go at 9am again to do it.
If anyone is interested in it, here is the program
http://www.bodybuilding.com/fun/ph3-layne-norton-power-and-hypertrophy-trainer.html
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oh word that makes sense. you usually work out at 6am? i'd be afraid of straining every muscle in my body if i tried to mess with a barbell that early.
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Lol, it's not that bad as long as I get to bed around 9:30 or 10pm and if I can I usually will walk n stretch before or during my sets. I mainly did it because my buddy who owns the plant that I'm trying to work at again works out that early and my shifts would be super early so it'd be a easy transition.
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oh word that makes sense. you usually work out at 6am? i'd be afraid of straining every muscle in my body if i tried to mess with a barbell that early.
Maybe it's just broscience, but when we were forced to be up at 6am to for training camp in college was really when all of us went from ok to serious athlete. I've talked to enough people that have seen a striking difference in their training when they begin at sunrise that I think there could actually be something to it... It's standard practice for almost every elite athlete, again not scientific evidence - it could just be the discipline and cultural shift but I highly recommend it. It could be that...
1) Testosterone is highest at sunrise and right after waking...
2) By having your first session at 6am you can get into your day around 8 and then get a full 8-12 hours before a second session starting between 2-6pm. The second session will end long enough to before bedtime to not interfere with sleep.
3) Humans can function on less sleep when the make it up on the front end rather than the backend (some evidence to support this). What this means is that if you sleep from 2am-5am and get only 3 hours sleep, it's actually better for the long term sleep debt to make up for it by going to bed early the next night (say 8pm-5am = 9hrs sleep) rather than sleeping in 2am-11am...
4) It could just be the discipline it give you... maybe knowing you have gym in the morning at 6am is going to make it easier to feel like you don't need to have 1 or 2 or 3 beers with dinner while if your workout is at 10am you might be tempted...
Anyway, just an observation but I real think it's a good idea to attempt early morning workouts if you have the chance... Get your cup of coffee and get it in...
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I don't feel too much different as far as being awake at 6 am and say 9am but I definitely feel stronger at 9am, and even so I hit my biggest lifts late at night. It's a lot better finishing a workout at 730am though, also its just old people early in the morning and cardio bunnies so I get the weights to myself.
Today was a shit day though, didnt get to bed til 1130, they had a 2hr season finale for street outlaws last night.
Tomorrow is legs with bench i think, the squat is low weight and low reps, i think 4x4 at 70%
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Gettin ready to go take a dump n head out to the gym. Starting a bit later than normal because is a light bench squat and deadlift day(3x5@70% and 2x4 for deads)
I'm sure it will be fairly easy and I will get some active recovery work done afterwards, some walking n biking and jump roping if i can get into the pool balcony.
it was easyish, my quads were sore but it didn't slow the weight down at all.
did a long walk afterwards, tomorrow is active recovery.
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This morning
Long walk
biceps for shits n giggs
long walk
Tomorrow
Rep test for bench, squat, deadlift(deadlift ill just do idk something)
Im using 340lbs for my squat and 260 or so for my bench.
I am aiming for 12 for the squat and 8 or so for the bench
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Rep Test day went shitty lol
My quads were sore but more than that they felt super weak today(even 185 felt heavy) But i had to get work done.
Warm ups up to 345x8 which was enough for me to get to raise my max 1rm by 5% or whatever it is. If I had done this around 9 or so considering how I felt last time i squatted at 9, I probably wouldve seen 10-12 easily.
Deadlift: Just worked with 315 for doubles, I cant do high rep deadlifts or I get migraines
Bench: Felt strong: 260x8 with about 3-4 left in the tank but i figured 8 was good since I didnt have a spotter
worked with 260 again for sets of 10 with my reactive slingshot and original slingshot.
some tricep work cuz the hot chick was in there this morning
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some tricep work cuz the hot chick was in there this morning
lol.
why do you think you were weaker than you wanted to be?
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don't call women cunts, and when women get made when you degrade them, maybe think about why they got mad.
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there is a vast, oceanic difference between calling someone a scumbag and calling someone a cunt. sorry she was making you uncomfortable, but degrading her and 50% of the people on earth is a gross response.
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don't call women cunts, and when women get made when you degrade them, maybe think about why they got mad.
x2
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there is a vast, oceanic difference between calling someone a scumbag and calling someone a cunt. sorry she was making you uncomfortable, but degrading her and 50% of the people on earth is a gross response.
didnt know calling someone a cunt was such a serious thing (though i was born and raised in USA, english is my second language and i actually never heard someone call someone else a cunt so i never really learned much about the word)
what if a girl calls you a dick or a prick?
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there is a vast, oceanic difference between calling someone a scumbag and calling someone a cunt. sorry she was making you uncomfortable, but degrading her and 50% of the people on earth is a gross response.
didnt know calling someone a cunt was such a serious thing (though i was born and raised in USA, english is my second language and i actually never heard someone call someone else a cunt so i never really learned much about the word)
what if a girl calls you a dick or a prick?
it's sexist to use, as a slur, a rude slang word for part of a woman's body. the same is not true of calling someone a dick because men are not oppressed in the way, or to the extent, that women are. if i call you a dick there is a chance that i am being, uh, a dick. but i'm not using a word that is insulting precisely because it implies that you're part of a group of people that our society does not value as highly as the other part of it. using a word like that as an insult (pussy, nigger, faggot, retard, you know the roll call) reinforces the oppression of the group that's separated by that word. in the case of cunt, the group you're helping oppress is women.
here's another explanation, from the bowels of the internet:
All these words are gendered insults, but they have different meanings and intentions. Whereas “cunt†demeans the person because of its association with women, “asshole†and “dick†are normal insults because being a man is normal. ... Gendered insults perpetuate sexism because a male-based insult is the same as a “normal,†non-gendered insult, and a female-based insult is used to make the receiver of the insult a lower-class citizen.
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that sucks, dude. tbh sounds like your aunt is mentally ill in some way. having a mentally ill family member can be a huge burden, especially when they do shit to hurt other people. my brother seems finally to be stabilizing (knock wood) after 11 years of being completely out of control and, once he got fully grown, scary to be around. but i can't tell you how fucking angry i was at him sometimes for how badly he treated my parents and for all the shit he put them through -- stole from them, threatened to kill my dad, overdosed in their house, got arrested multiple times, got kicked out of god knows how many programs and facilities that they busted their asses to get him into, and on and on. and my grandmother (mom's mom) has transitioned to hilarious-old-lady mode, but she was abusive to my mom and her siblings when they were growing up and my aunt is convinced she tried to kill my other brother when we were little by swinging him out into traffic while we were waiting to cross the street.
i don't have any advice really, just saying i understand why you'd be pissed off and i hope y'all figure out a way to deal with your aunt.
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Thanks, I just needed to vent and im just glad that I didn't dump the squat, I havent done that since HS haha
Had the interview today and it went well, I was only there for about 5-10 minutes, basically just took my drivers and guard license to photocopy them and I filled out a form to let them do a background check. The other apps I saw on the table, people had criminal records so I think i have a shot haha. AND she just clogged the fucking toilet ugh wtf
I might idk finish off this week and next week do a bro week to cut back on the volume, my quads n shit was feeling strainedish
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Thinking about it, just going to do bro days tomorrow and friday and next week take a bro week. I need to get into stretching more also and do some more cardio.
My week will look like
Monday-National chest day/triceps also
Tuesday-National Back day/biceps
Wednesday: Boulderz and trapz
Thursday: legs
Friday: full body boner aka body pump.
So if i get the job which i honestly think I will, i think its going to be a 3 on 4 off 4 on 3 off type of deal during the week and working weekends with 12 hour shifts so I might have to get used to working out at 8am after my shifts which is going to absolutely suck but at least I dont have to worry about it for a month.
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Today
Paused bench: worked up to 215
Sling shot bench
225x15
275x10
300x8
315x8
Back work
Bent over row: 135x10, 155x10, 185x10, 205x10
Seated row: 200x3x10
Lat pulldowns: 3x10
Pain: left elbow but sling shot and elbow sleeves helped.
Tomorrow ill hit shoulders and abz
I'm rethinking my training and ik I'm a program jumper but Idk if I really need this much volume at this point. I got to 520-550 or so only squatting 1 day a week so maybe I will go back to once a week and then jump back into the volume and frequency slowly.
Also, had a dream last night that I won the lottery and I opened like a big park to breed tigers and shit and I raised one from a cub and it was my bff...i think its because of that slow motion save the animals commercials that were on last night with the sad songs playing.
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This morning was bro stuff
Elbow is rough so i took my elbow sleeves and just folded it in half to give it more support and felt good.
A lot of bicep curls
A little bit of shoulders
Some walking
chest flyes
Erics Movie Review
Mission Impossible 5
It was good lol I had no clue what was going on in it because everyone was flappin their lips during it but from what I could gather, the action was good, Tom Cruise is pretty dope and Rebecca Ferguson knows how to get me going! I will try to watch it again when I'm alone though.
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Weight wise i jumped up a lot somehow last weekbut this week I managed to drop about 5 pounds. lately I switched from eating for taste to just eating when I am hungry and for my workouts. last time I was like this, I was super into bodybuilding and all of the animal videos with Frank McGrath and Eric Fankhouser and managed to be 225-235 and fairly lean with decent abs.
The way i am going to approach my workouts as go balls deep on barbell movements, db movements ill focus on tempo and machine work will be high volume. Ill start back slow into running, might do pre workout, walk 1 jog 1 for a mile or two.
When i start the new job im gonna drop about 500$ on brotein powder and BCAAs.
So far ive been pretty much 100% Rawr with my lifts but to be on the safe side, ima use my elitefts knee sleeves which also gives a lot of support.
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Diet yesterday
PB Sammichesx2
Oatmeal packsx3
Saladx2(lettuce, tomatoes, cheese, turkey, italian dressing)
protein shakesx3 w/milk
today will be the same just about, only I found my damn sugar free strawberry jam omnomnomnom
I might have hit 2500 calories or so yesterday, the salads fill me up, was supposed to eat 3 but just couldnt manage it.
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Today: Chest
Bench: 225x1x12 paused, 225x1x10 paused, 225x1x10 normal
-For some reason I was hitting lower, like my upper "abs" lol with my arch which made the lift easier but my front delts are burnin
Incline DB press: 80x1x15- Started with palms forward at the bottom and rotate so palms are facing each other at the top. Shit I forgot the other sets lol 1x10 with a slow tempo, 3-1-2 and 1x10 normal
Machine work superset: 3 sets of balls out on chest flyes and machine press; Cant wait to go back to my old gym so I can get a diesel ass BB workout with hammer machines and the power bench...(https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTTXWMAgitYhePMffmzpPvuoHouBHT1QBN78MfkknAOcC8oDvjIgw) the power bench I miss thee
I walked a bit before my workout but my salads from yesterday kicked in and had to haul ass to the bathroom. After the workout I walked a lot again but Mcfly and Doc Brown were on the track walking so fast I'm surprised they didnt reach 88mph and go back in time. That was just strange being passed by someone walking cuz they are right next to you for awhile its like the longest drag race in the world lol So after awhile i just went onto the dreadmill and walked a half mile. Tried tricep work but my elbow is feeling shitty still
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Hey.
Do you remember your Randy time?
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Hey.
Do you remember your Randy time?
5:54, that was awhile ago haha, had to go back to my 76th page or so. Have you been working on it?
Also today
walk 1 lap jog 1 lap for a mile, then i kept walking
A kid Ik was in the squat rack and didn't feel like waiting so I just went right to
DB row: 60x15, 70x15, 80x12
Tbar row: Worked up to 3 plates for a set of 10/didn't want to go too heavy because of squats on thursday
Lat pulldown: 5 sets or so
was going to do biceps but i figured id wait and ice my elbow more and hit tris and bis tomorrow if i can along with shoulders
Running felt weird but oh well haha ill get back into it, if it wasn't for the damn gym taking a week off to clean everything id still be doing it probably.
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Not yet. Will attempt it over christmas I think.
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Nice, if i ever get back into it id have to join a box, i cant keep doing it in a regular commercial gym haha
Erics Movie Review No spoilers
Star wars:something something something
I don't remember the last part to the title of the movie, but I am not a star wars fan and went into it just to see a good movie. Being a non star wars fan I can see why people would either love or hate this movie but I thought it was just good. The new characters are good except I wasnt a fan of the new bad guy, and Harrison Ford and Chewy made this movie good, if it wasn't for them it would have just been good for me. The special fx is good, the storm troopers in it have personality and have funny moments, it reminded me of the storm troopers in the Family Guy star wars specials. I recommend it, if you can try to see it later on so there wont be as many people in the theaters that'd be your best bet, too many kids and people eating food, it was irritating.
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^^ nice. I want to see "The Revenant" when it comes out:
http://www.imdb.com/title/tt1663202/
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True that, I just want to see it from the trailer I saw and to see the bear rape scene lol Not in a perverted way, I just want to see if its as bad as people said it was and I heard the movie is pretty graphic throughout which is probably a good thing for this type of movie.
Today was shoulders, nothing special just OH press supa set with 10lb plate side raises for high weight, db work for side raises from 20-50lbs for sets of 5-10, face pulls which got me into an argument with an old fuck, cant wait to change gyms where people mind their own fucking business.
Today just going to relax, go low-no carb and just take in my bfast hot pockets and the rest of the day is protein shakes to save room for tonight, going to do the family xmas party and I dont want to hit 3k calories before tonight haha
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Today: Reps for jesus, the swoley spirit
Squat: warm up to 345
365x6 or 7
365x5
Drop set 315x5, 225x10, 135x10
Hammy work and walked
Will do arms at work
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Yesterday I gave myself a cheat day with left overs but only going to do one, today I am back on my salads and shrimp aaaaaand just ate some fruit. Thinking about going to the gym tomorrow to do some shit but i doubt it.
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my appetite has been weird since Wednesday, that night I only had one plate and felt full at the xmas dinner. From then on i havent had that much just like a constant feeling of being full and id have to force myself a few times. I wouldve gone to the gym but last night i had to stay late n on my way home i got trapped in a railroad xing even though there wasnt a train anywhere.
My workouts should be good this wk because ill be going at 9 or so for a few days so i can get into my old BB mind set, im glad you asked...my typical bb attitude is just go hard on the first exercise n dont count reps or sets until you are worn out n all of the assistance work is the same, go hard and do what you have energy for. Might just be broscience but ive gotten 18-19" arms while being fairly lean at 230lbs on broscience methods.
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Today: Reps for jesus, the swoley spirit
lmao @ "the swoley spirit"
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Today: Reps for jesus, the swoley spirit
lmao @ "the swoley spirit"
Haha yeah Ive been watching too many broscience videos.
For dbs tomorrow i wanna go flat and work up to the 125s, bench i wanna work with multiple doubles, flyes go a heavy medium weight. I wannt to try n do some tris4thighz. If i have the energy ill hit back n bis as well, cant go to the gym thurs n fri cuz of work.
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Todays workout was great but super annoying.
There was a kid and a girl he was trying to impress that kept getting in my way such as doing db curls right in front of the rack where i needed to get weight but they didnt back away from it so someone can get in, etc etc. Also, for db OH presses, he had her twist n jerk her upper body and press the weight far back idk, it was a recipe for a future wheel chair buyer.
Anyway
Bench: worked up to my working sets which was 275 for doubles for multiple sets(Paused reps)
Bslingshot bench: 300x3x5
Rslingshot bench: 315x1, 340x1, 350x1
Drop set of 225,185 and 135
Rack pulls: worked up to 405 for a single, felt easy
Incline DB press: 85x12, 100x10, 110x8, 125x5
Lat pulldown: multiple sets of a lot of reps
Machine flyes: light weight, a lot of reps to feel da burn
went for a walk but my underwear was uncomfortable as hell and I didnt want someone on the track think that I was wackin it with how much i had to adjust myself.
Eating some chinese food, yeah yeah lol I didnt eat a lot yesterday, really barely anything still feeling full no matter what, umm later is just going to be salads
TOmorrow is Shoulderz, trapz, and arms
(https://scontent-iad3-1.xx.fbcdn.net/hphotos-xpa1/v/t1.0-9/10487251_1449323705081348_656870379422152368_n.jpg?oh=990e248e66f85bb1bed8644a1c50f601&oe=57041513)
Also, funnyish story, almost shit my pants because I thought I was about to tear my pec or that I already did a little bit on the 125lb DB presses. The DBs we have are really big and not round haha has a rubber coating with pointy ass sides and I slammed a pointy corner into my pec but i didnt realize it at the time but when I finished I just laid there on the bench thinking, oh lawd I'ma have to go to the hospital. kk back to street outlawz
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125 lb. db version of this?
(http://www.petshop18.com/image/data/dog%20toys/DOG_TOYS_ENTERTAINMENT/rubber-dumbbell-with-spikes-s-2371.jpg)
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Lmao nah, that'd be motivation to train smart though haha
I couldnt think of the name but they are hex dumbbells
(http://www.kodiaksports.com/core/media/media.nl?id=298&c=1268496&h=369cede9a6f10db2926d)
Todays workout, almost didn't go but I man'd up. We had snow and freezing rain last night so my road at least was shit.
Long walk to start off
DB side raise: sets of 8-15 from 20s-50 by 5lb increments
DB front raise: same as side raise
DB bent over raises: same as before but only went to 35s
OH machine press: drop set from 150, only did 3 because my elbow acted up.
Triceps: vbar and rope pushdown supa set- 5 sets of a lot of reps
Biceps: just curls, nothing special, my triceps were too jacked up and I just couldnt get any kind of pump in my biceps
walked for a bit afterwards
tomorrow is active recovery and cardio and thursday is legs
I might do a push/pull day for now on so i can get 2 active recovery/cardio days in per week.
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Probably wont log the actual work out because it wont be anything special
The ideas I have are
Walk
1 or 2 light exercises to get a pump in my back, chest, arms, work abs a bit, shoulders
bike for awhile
Tomorrow before work will be squats, hammys(might do stiff leg deads and hammy curls) and some cardio stuff
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no legs today, will have to go on saturday. For some reason i was dragging ass this morning and just got done getting all of my shit together for work today and i have a half hour til I leave for work so no bueno.
I was thinking of just doing
275x4x10-12 for skwaats
heavy enough to keep good form stiff leg deads
hammy curls, a lot of them
I also need bananas or something, ive been cramping up like a mofo lately, bassically once i stopped taking my potassium pills because idk where the hell they went.
Also! just signed up for the 250k bodybuilding.com 12 wk challenge haha I'm fairly certain that most of the winners tend to be on tren and winstrol or eat a ton of rice and drink a ton of water before their before pictures. Chances of me winning are like 0 but oh well, I'll give it a whirl and up my cardio and running. It starts Jan 11th i think and unfortunately if you win you have to do a photoshoot which idk looks weird to me. For instance if you have to take a pic where it looks like you're yelling, you typically aren't yelling so you're sitting there with your mouth open and idk its just goofy to me haha
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Going to write up a program and see if i can work out something good.
As much as i dont want to, i might throw in 30 min segments of bw stuff like i did at the academy but take out the shit that strained my groin. We did 1hr to 1.5hrs so ill slowly work up to it. If i remember right i dropped 10lbs the first week n 7 the second buuut this time ill be doing it smart...i hope haha
Mon
S/B/D heavy
-30 min incline walk(hrt around 135)
-30 min academy
Tues
Push
-30 min incline walk
Wed
Pull
30min walk/academy
Thurs
S/B/D
-30 min walk
Fri
Legs
-30 min walk/academy
The academy part will be on the fly, no rest between exercises and random reps
Exercises to be included
Wallball, jump rope, pushup, pushup hold, jumping jax, air skwaats, burpees. Last 2 mins will be a jog in place
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After listening to the Brian Shaw powercast it gave me a good idea. He talks about a facility just for people n athletes to go for recovery. They have PTs, massage therapists, chiropractors etc that work together to help the people out. If I go the PT route i wouldnt mind making BFFs with them and opening a recovery place. Id extend an invite to Paige Hathaway for a free day so i can woo her lol
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good luck with paige, i'm rooting for you.
(http://www.paigehathaway.net/wp-content/uploads/2015/06/paige-hathaway-white-see-through-dress.jpg)
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who is Page Hathaway?
(http://40.media.tumblr.com/2c3e64af06f4b034963119e145ea9213/tumblr_mskp70LEss1rsftapo1_1280.jpg)
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She's just a hot instagram chick like Jen Selter and just does modeling for magazines n what not aka the only woman in the world i wouldnt be mad about paying child suport too.
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I'm pooped
Skwaat: 275x5x10
Bench: light form work, I finally got my shoulder blades to stay nice and tight
225x3x3
Deadlift: Form work with 225, my main problem last year was for some stupid reason taking a wide grip
30 minutes of bw shit
skipped on the walk because I had to get to my buddies plant and fax out my mileage
tomorrow is push
DB Flat press
Seated DB OH press(or standing)
DB front raise
DB side raise
DB bent over raise
DB flyes
Machine presses/flyes
Triceps on lat pulldown machine
60 minute walk because I skipped a half hour today
GIRL OF THE DAY: EMILY SKYE
(https://scontent-ord1-1.xx.fbcdn.net/hphotos-xpa1/t31.0-8/p960x960/12440502_1104660559565500_9135175650741998408_o.jpg)
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30 minute track walk, legs were sore and walked like I had a stick up my ass
Pump day, light weight with slow tempos and drop sets
DB flat press: 60x4x12 with a 4-2-2 tempo
DB Flyes: 30x12, 40x12, 50x12
DB side raises: 20-40lbs by 5lb increments for sets of 12
DB front raise: same thing
Machine press/flyes/ohpress were all drop sets
Tricep pushdowns, 3 supa sets of vbar and rope pushdowns
10 min treadmill walk, thats all I could stand because the damn thing was squeaking and I forgot my ipod and it drove me nuts.
Just ordered a college placement test book so I can get a jump on things, gotta focus on getting a brain pump as much as a bicep pump. You have to be a certain math n english level in order to be accepted into the PTA program so I gotta get back into the swing of things, it's been awhile.
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Blaaaah fuck duck I just woke up. I got into that show making a murderer last night to see what the fuss was about and I got into it pretty hardcore lol I ended up going to sleep a few hours later than I wanted to.
my legs are just sore as hell so ill be going to chilis for lunch...ill get the healthy menu or whatever they call it and gotta go grocery shopping so I'll be walking around plenty at walmart....I wish we had a publix though.
Tomorrow I will just go diesel, I think i have a day to spare because idk why i made a leg day, the only thing i do for legs are squats and hammy curls lol
tomorrow will be the pull...Also on my heavier days, i want to go back to do doing like 10x3s with a heavier weight
Tbar row
db row
machine work(seated row and lat pulldown)
biceps
walk and bw stuff, im thinking of doing 45 minutes tomorrrow and 45 minutes on friday to make up for today.
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Good thing I didnt have to work today because all of the news stations were at my job about the miners being trapped 800ft down. I guess fox news was there so i would've only done a q&a with Kimberly...mamacita
Anyway, the powerball is up to 675million and im trying my best haha
35 minute walk: Old folks showed up and I cant walk that slow
Tbar row: worked up to 3 plates and held it at the top to get a good contraction, if i go too heavy i start cheating
Lat pulldown with various handles for about 4 sets each....
fuck I forgot to hit biceps
45 minute incline walk
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Overnights suuuuuck.
The gym might b open on sunday, if so then ill do a pump session
Monday
Squat: 315x10x3
Bench: 5x5
Rack pull: work up to 450(Id like to hit 500 before i drop down a pin)
30 min walk and academy or walk run depending on if the upper balcony is locked.
Also wanna hit biceps n one tricep
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My body is all sorts of weird. On friday and sat i had one meal n just protein bars and this morning through one episode of bones ive had to dump about 5-6xs. 10 mins after my last one n my body is going bananas sounding like a helicopter in my stomach.
Instead of the one job i was gonna take i may just take another site so i can avoid overnights. If they bitch n moan ill tell em go take a hike Dumbeldore.
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I feel like shit, woke up with a headache but still managed to get shit done
Squats:315x10x3
-Felt super easy until the last set, didn't have any grinders but felt slight form break down
Bench: idk this shit felt weird, I just stuck with 250 for sets of 5
Rack pulls: went up to 440- my pussy paw grip is what screwed me over, I gotta start training grip again
The custodians were cleaning the track so i had to skip the cardio because the cardio bunnies took up the dreadmills
Gonna pound this coffee and relax, I only won 11 dollas on the powerball but oh well, if I win the billion then I'll say fuuck it and retire a few people on here and shit well ill make a wish list for shits and giggs
house/lots of land/massive gym- 50 million worth
Multilevel garage that will rival Jay lenos car collection
Paige Hathaway but from time to time she has to wear a french maid outfit
A pug farm so when I let them all out I can yell out stampede
Donate to Mike barwis's foundation and Shriners Hospital for kids
Pagani Huayra, the new Mclaren(they stopped making P1s) Laferrari, Porsche 918, Buggati Chiron or however its spelled, classic Mini Cooper
whenever the lotto gets up to 500 million I'll put in a million towards tickets lol
buy a million dollars worth of merch at each place: Elitefts, West side barbell, Smelly Bells and broscience life and donate it all to bros around the world
I will be an investor with WSM and give out bigger rewards for the winners
I had a dream that i took the new lambo roadster and drove through NYC with a million in the back and let it all fly out down the road but people started attacking each other so thats a bad idea
Start my own Supplement line with appropriate dosage of ingredients so people don't get screwed over
Use my influence to get them to legalize steroids through doctors(30 and over though) and to use for research
Just a few things
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do the lambo million dollar thing but on my street in DC. thanks in advance.
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lol will do, I saw a pic someone posted that all of their numbers were about 1-3 numbers away from all of the winning ones...I'd be pissed off and go buy a ton of ben n jerrys
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i'm bout that pug farm.
I personally would do a silky terrier farm but, pug farm is also solid.
(https://s-media-cache-ak0.pinimg.com/736x/61/22/cb/6122cb371a319afa82c5d4e8077ebbdc.jpg)
(https://i.ytimg.com/vi/CGvxn51JPAg/maxresdefault.jpg)
(http://ak-hdl.buzzfed.com/static/2013-11/enhanced/webdr02/11/9/enhanced-buzz-9889-1384181658-43.jpg)
:wowthatwasnutswtf:
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i'm bout that pug farm.
I personally would do a silky terrier farm but, pug farm is also solid.
(https://s-media-cache-ak0.pinimg.com/736x/61/22/cb/6122cb371a319afa82c5d4e8077ebbdc.jpg)
(https://i.ytimg.com/vi/CGvxn51JPAg/maxresdefault.jpg)
(http://ak-hdl.buzzfed.com/static/2013-11/enhanced/webdr02/11/9/enhanced-buzz-9889-1384181658-43.jpg)
:wowthatwasnutswtf:
lol I have 2 pugs right now, would be down to have terriers and wiener dogs
Finally, FINALLY a site at work opened up a shift thats not 100 miles away from my house and I snagged that shit up. Twerkin in Ithaca sat n sun 12 hour shifts and mon-wednesday second shift in a few weeks....YES SECOND SHIFT, I hate overnights and I hate working early in the morning, 3-11(dont get a actual lunch break, just eat whenever) is ideal for me.
I'll probably buy a good camera, one that has a flippy screen so I can easily adjust the camera unlike my gopro without a screen. Try to get some training footage and I also want to buy a SS bar, kinda miss those things.
Tomorrow is push? I think
Thinking of doing OH BB press or 1 handed barbell press(1 side in the corner)
just a lot of pushing stuff, throw in a few hours worth of low intensity cardio, whatever i can feel like doing without getting super bored.
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1 handed BB OH press warm up: 4 or 5 sets of 10 with like 60lbs on the bar
DB work for shoulders(front and side raise)
flat db press with palms facing each other: 50lbsx4x10
machine work
tricep pushdowns on the lat pulldown
basic bitch workout, nothing exciting
before the workout I walked from 6:30-7:30
-7lbs or so
lately from when I started the Overnights last week, I ate 1 big meal and then little bars n shakes and thats what I did yesterday and plan on doing today which makes me feel pretty good actually.
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Well got another job offer, it's one of those seasonal union jobs and you work the seasons until you get on full time. seems like a good gig for the pay.
Applied again for budweiser, if I get denied I'm writing them an email. They are notorious for not hiring qualified people, just people who have family members that already work there. I've worked with a few people that work there now and know that they are absolutely useless...also the fact that during my interviews years ago, I was told I was perfect for the job and lost it to a kid who's dad worked in the office.
Considering NY is going in the shitters and I'm just sick of the fucking snow, we haven't had much this year but going out when its -4 inches or 15 degrees out is just absolutely shitty. If none of the po po jobs pan out then I already talked to my cousin about heading to NC to do corrections down there.
ERICS MOVIE REVIEW: The Martian
4/5
I enjoyed the movie a lot and I'm not really a big space person. The first half of the movie is pretty amazing with the detail they go into about how he intends to survive and I found it a lot more interesting than the last half but it all evened out to an overall great movie. The acting was great, Matt Damons character was incredibly smart and I kept thinking to myself, if I was in his situation I'd be sooooo fucked.
I don't want to give out any spoilers, I'd just say go watch it if you can.
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Nasty weather here so no gym today, got about 4 inches here but at my buddys house about 5 minutes away they got 2ft
if it gets better tomorrow then ill do my pull day
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it finally snowed here last night. 0 inches of accumulation. but hey, better than rain.
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it finally snowed here last night. 0 inches of accumulation. but hey, better than rain.
Yeah haha a few weekends ago we had a lot of rain and 1 night of snow and theres nothing like doing 25mph all of the way home.
I got all of my tickets ready for tonight and my house picked out in Texas, only 3.8 million :D
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it finally snowed here last night. 0 inches of accumulation. but hey, better than rain.
Yeah haha a few weekends ago we had a lot of rain and 1 night of snow and theres nothing like doing 25mph all of the way home.
I got all of my tickets ready for tonight and my house picked out in Texas, only 3.8 million :D
my parents have some tickets too.. kind of exciting. ;f
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Alright tomorrows plan
if my back is fine then
wtf are they called...
db row where you're in a push up position and just row one side at a time, i cant remember but they are hard
some supa sets, short rest periods
Hex rows things
SUPA SET
BB row
Straight bar lat pulldown
vbar lat pulldown, cant really supa set them
then biceps
walk and hopefully the room i do my BW shit in isnt locked
afterwards, hit up the store and check my tickets
Also
this video is golden, people used to talk shit to me all of the time in HS saying I had a bed in the back closet of the gym n shit
http://www.youtube.com/watch?v=2A788hUGllM
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I'm a sore loser and the lottos gotta be rigged. They keep saying oh you have a better chance of getting hit by lightning twice than winning it and every time theres a record breaking amount or high amount in general, there's always multiple people who win it. Same thing happened when it reached the record of 500 million last time.
oh well I won 6 bucks between my powerball and megamillion fuck it, ill keep at it
my workout was just kind of shit, nothing worth discussing, ima eat my bon bons and cookies n cream oreos and cry myself to sleep
At the store earlier there was a big gust of wind that shut my car door on my hand and it kinda fucked it up lol I figured the pain would have been gone by now but noope. If its still there tomorrow n benching is a problem then I'll figure something out and adjust
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So I looked in the mirror and this and went WTF
Picked up a ton of red meats, lettuce, peanuts and a few other things and going to go no-low carb for awhile. Last time I did it for about 2 weeks and felt good and when Istarted feeling like shit i jumped back on them.
Light workout today with no cardio because people were running on the track and they locked the pool area
Squat: 1-10 without stopping and switching from Odd #s were feet shoulder width and even #s were sumo with 225lbs. It was ruuuffff
Bench: worked up to sets of 275 with original slingshot, trying to get work in with wide grip and it taught me that I need to work on my front delts more
Deadlift: Speed rack pulls with 225 switching from conventional and sumo. When I did sumo I pulled it so fast I could've high pulled it.
Felt good, just cooked a steak so I'ma eat that and listen to some podcasts
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what's wrong with the mirror?
what kind of podcasts?
pc
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Lol I saw myself and said wtf, waaay too big.
I listen to the chief and shawn show, I'm a big fan of street outlaws and their podcasts are pretty entertaining. I hear Joe Rogans is pretty good and I've been meaning to get into that.
There's a podcast out there that is kind of like making a murderer and I think it's called Serial..granted after hearing the things left out of the documentary he seems guilty as fuuuck lol I guess they just brushed over his past crimes like the animal cruelty and hes like oh we just tossed the cat over a fire and he forgot to mention he poured gasoline over the cat before they tossed it "over" the fire.(which is just a sign of how fucked up in the mind he is) When he first went to prison I noticed his notes to his woman at the time making death threats to her and laughing about it by putting lol or haha or something. Apparently he told his cellmate that hes drawing up plans for a room to rape and kill women and the best way to get rid of a body is to burn it. All of her stuff(purse n phone etc etc) were in a barrel 20ft from his house. Granted just circumstantial but i mean that just doesn't seem like a murder the police could do in one night and not have anybody know, also considering her limbs were wrapped up in the tires.
Idk, people making a petition to release him based on the documentary is dumbassery
Anyway, I'ma try to get 50 grams or less of carbs. Most of the carbs will probably come from my protein shakes because I have to have milk or its just weird and I wont be counting the carbs from veggies unless i notice it would make a difference.
For my meats I have different kinds of red meats and for my fats I bought a mixed thing of peanuts n cashews, brazil nuts, etc etc.
Next week i gotta talk to the chick who runs the gym and ask her to unlock the pool room area, I think I can sweet talk her so I can get my bw shit done and jump roping.
As far as my workout is concerned for monday, I am thinking 10x3 at 340-350lbs for skwaats, deadlifts I will work on sumo for doubles, and bench I will work triples for multiple sets
Next week I train at the new site on friday and then normal work schedule for the weekend and start the new shifts on monday, tuesday and wednesday 3-11 so I will still workout at like 8am or so.
The only other thing I gotta do is call BB.com and ask them why they claim the best customer service if they cant respond to my damn email. They sent me some protein and the seal on it wasn't sealed, didnt even look like any glue or whatever goes on that seals it was on the bottle so granted it's probably fine but I dont know if someone decided to take a piss or put rat poison in it.
If i bitch and moan enough I'm sure I will get a full refund.
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I'm doing the live chat now on bb.com and the guys like hey my name is air jordan..... :uhhhfacepalm: I have a feeling it's not a real person lol
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I'm doing the live chat now on bb.com and the guys like hey my name is air jordan..... :uhhhfacepalm: I have a feeling it's not a real person lol
hah
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The first time I did it the guy said his name was muscle mike lol
They are going to issue me a 20% refund and said thats how the seals are on optimum now and I watched a few videos of people opening their optimums and it was the same way as mine so oh well. If i get hepatitis or herpes or something then I will own half of bb.com
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Serial is cool. The first season was about a murder case where a HS kid was convicted of killing his gf and sentenced to life in prison, but it's not at all clear that he did it.
Current season is about Bowe Berghdal. I'm not quite sure what the point is (that was kind of the problem in the first season, too, tbh) but it's such a hell of a story. And Sarah Koenig is a good reporter.
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Thats whats up, I'll have to check it out.
Been having weird pains kinda like upper groin n onto my leg. Just random spurts of pain mainly when i walk. My nuts r the same size so thats hopefully not it, its kinda like when you get hit in the balls but not that extreme. Idk if it gets worse ill go get my shit checked out.
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Some good news, Erik Fankhouser is getting back into bodybuilding again. Wrath n Fankhouser were the two animal athletes I followed when i was at my most jackederest and leanerest.
As far as meals
1 serving of special K
2 cube steaks, veggies maybe 2 cups and a serving of peanuts
Protein shake mixed with hot chocolate
Going to make another meal with a steak n veggies
I may need steak sauce, i seasoned the shit outta the steaks but reheated steak isnt the best thing.
Once i start my other job site I worked out the budget n I will pay my lil race car off and then drop about 550$ on 50lbs of protein.
Also looking to get a 57 bel air or ford this summer to drop a 2sp powerglide tranny in it with an engine i saw on jegs(i think about 800hp) Right now i have about a 300-330hp civic POS that ive used to humiliate people. The guy in the newer model camaros was the funniest win.
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Nothing today, I have a massive migraine even after taking shit for it, also there is a winter advisory for 1ft of snow or more.
Just ate some burgers and a salad and just gonna wait for geico to call. Smashed a deer saturday night but for some reason it seems like chevy designed impalas to be deer proof because I've seen people who have hit deer and their car is all fucked up and I just have a dent where the fender meets the bumper and a piece inside my headlight broke.
Gonna double up somewhere because friday I have to go to my new site and train from 7-3 and I wont feel like working out afterwards.
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Lets see
Skwaat: 340x10x3(felt easy just long)
Bench: worked up to an easy single of 300 then multiple singles of 315 with the reactive slingshot
Deadlift: felt dead so i just worked with 315 for doubles
walked for a little bit blah
Gonna look for a truck soon, this shit is getting ridiculous with the snow and there's another storm watch for saturday.
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I've been trying to not pay attention to too much stuff in the news n articles and what not.(even the one about the bill to confiscate "assault" weapons in georgia that failed) I happened to notice though in the dem debate about Hillary all of a sudden approves of gay marriage....even though looking it up in 2004 she's basically saying god made adam and eve not adam and steve. I don't know if she even knows who she is anymore considering shes a politician chameleon just saying whatever she thinks will attract voters.
Bernie has crazy ass hair but he would be waaay better than Hillary and her orange jump suit.
Also, Bossaball looks amazing
daaamn she did say the "Adam and Steve" slogan once didn't she.. I think I remember her saying that. If so, foul.. I picture a toothless redneck saying that, not an educated woman. :f
edit: I couldn't find it, so she probably didn't say it. I really recall her saying that though. Maybe it was a comedy skit that my brain merged together. dno. weird.
edit #2: so as I was running... it came to me that Sarah Palin might have actually said that.. so the "not an educated woman" comment would definitely apply.
+1 if you find the clip on youtube.. I don't want to search for it, it's going to result in all kinds of weird recommendations on my youtube dashboard. lmfao.
pc
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Holy shit, it is 2:20am and since 10:15 I have been waking up every hour on the hour like some satanic shit to puke and shit my brains out. I'm guessing I have some nasty bug because after i puke I feel fine and i drink some water to prepare for the next round. Chances are I wont be working out today and tomorrow is up in the air even though I hope its just like a 12 or 24 hour bug thing.
No point in me going to sleep so I might just netflix it up and wait for it.
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^That is interesting, never heard of that. Found it though.
This article here explains the situation well : http://www.patheos.com/blogs/friendlyatheist/2015/10/22/sometimes-estimating-is-better-than-getting-the-exact-answer/
Long story short, it is about estimating to avoid the exact calculation, so the 'reasonable' answer is the one you get doing the calculation on a larger scale.
The exact calculation is 100-25 = 75
The rough calculation is "around 100"-"around 30" = 70.
The meaning of the whole thing is to learn to do good estimations WITHOUT doing the exact calculation.
I agree with the article editor that the 25-100 pages example is not a good one to demonstrate the theory. Because 100-25 is already a pretty simple math core func.
103-28 is better.
Best demo is the one he uses about the prices total:
Suppose you’re buying groceries. You have four items in your cart that cost $1.99, $4.93, $6.03, and $5.14.
If all you have is $20 in your wallet, is that enough to pay for the items?
I think that’s a very realistic question.
It would take you at least a little bit of time to add up those numbers individually and get an exact number. Would it answer your question? Absolutely. But you don’t need an exact answer.
The smarter thing to do would be to simply round the numbers. We should be saying to ourselves, “2 + 5 + 6 + 5 equals 18… throw in some tax… and I should still be under $20.â€
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I can see that I suppose, it's what I do when I go to the store but I can't imagine that they will be doing this in college. I'm just not sure why the teacher would subtract points from the kid that found the exact answer lol
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I can only speculate, and my speculation is that the concept of the specific college course ( or course section ) was that, avoiding the exact calculation, which the student didn't do.
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common core is not for college, it's for k-12
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Ooh ok, just seemed weird too me and they have the no student left behind which basically from my understand is as long as the student shows some kind of effort they wont get held back? idk I'm glad I'm outta school
In other news, the budweiser job that I talked about a few posts back well they picked me to go in and interview. Around here if you get into budweiser you pretty much won the lottery, easy work with high pay soo I'm hoping this time it works out lol
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not a lot today, just walked and did the stationary bike for about an hour because I didn't eat anything yesterday and only a protein shake this morning so I felt dead. I'm calling this a deload week and going to get back to it on monday.
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MOVIE REVIEW TIME!!!!: Prescription Thugs
This movie had a bigger impact on me than Bigger Stronger Faster just for the fact that prescription drugs are just a normal every day thing for the majority of the population and kills a shit ton of people and yet someone takes steroids and they get burned at the cross. There are quite a few stories in there from pro athletes who took prescription pills, Mike bells story and a story about a ex pharma reps niece who went cold turkey off of anti-psychotic drug aaand didn't end well. It also goes into the business side of it and how Reagan and Saxophone Bill helped out big pharma, especially with advertising to the public. Now him and Hillary are trying to ban public advertisements for guns but her and her husband approve of helping these companies brainwash people into thinking they have problems.
The Documentary is awesome, you can rent it on Itunes and we should send hillary and bill off into the ocean on a small piece of ice.
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Please don't tell me your voting for trump!
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Fair enough.. I mean you really don't need to justify yourself. I just think that most of the stuff he says is just dumb and not viable. The fact that he seems to be teaming up with good old sarah doesn't increase his trustworthiness.
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No one in politics is to be considered very trustworthy lol
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Bench, worked triples and then singles
225x3
250x3
275x2
then 305 for a single and it felt like 85-90%
-Shoulders are still aching which is why I only did a single
Incline DB press: 50/60/70 for sets of 10 with palms facing each other and extending to palms forward
Incline Db flyes: 30/40/50 for sets of 10
Lat pulldown tricep pushdowns: 5 sets working heavy then one light burn out set
walked for awhile
starting the new job site today which kinda sucks but oh well
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feel the bern, brah. :-*
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Sitting at work bored out of my mind I figured I'd jot down some stuff that I need to do.
Well they have the worlds smallest fridge here so I am thinking that when I am at this job site I am just going to get Jerky for my meals and protein shakes.
I was certified as a PT like 6 years ago and apparently I did it without 90% of the materials I needed to have to pass. I got a package from fedex yesterday that looked older than god that had 3 books in it, one that looked like a college level living healthy book and 2 other ISSA ones that were for the test lol I figured while I am here I will get a brain boner aka brain pump and sharpen up on my Jackeded learnin
A kid at the gym this morning who I noticed kept watching my workouts which I thought was weird but he went up and asked me if i compete in powerlifting and asked me for advice. I was sitting there like fuck yeah finally one of these kids is smart enough to know to go to the biggest mofucker in the gym and ask for advice. I told him if he sees me there and wants to work in he can anytime.
Alright time to do a patrol
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Strict OH press: worked up in small increments to 185x3 then dropped to 135x10, 95x10, barx a lot
DB side raise and front raise and rear delts, a lot of seats for each for 10 reps or so.
Machine drop set from 200-80 by 20lb increments
then the bike
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Nothing today, woke up late and just didn't feel like it
I looked up recipes on bb.com for low cal pizza and chicken wing dip so thats what I went to get.
A serving of the dip is
Calories 140
Total Fat 4.3 g
Total Carbs 3.2 g
Protein 20.5g
serving of a pizza is
Calories 415
Total Fat 15 g
Total Carbs 45 g
Protein 31 g
- This will be less because I'm using a different kind of bread thats 50 calories a piece and a lot less carbs
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Hit up some chest and tris this morning
Bench: worked up to 300x3
Blue Slanger: 315x6
Red slanger: 315x8
Incline press(palms facing) went up to 70sx3x10
Flat DB flyes: worked up to 50x3x10
Lying tricep db extensions: went up to 50x8
Tricep pushdowns on lat pulldown drop set with v bar but kept the weight the same with the ropes
v-bar went from 200 or whatever the max is to 100
and rope stayed at 70 to get reps
machine flyesx3
machine pressx3
dunzo
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Over the weekend I pretty much just ate the low cal chicken wing dip which tasted like normal chicken wing dip surprisingly and the mini pizzas and I either maintained or lost a little weight. I've gotta chit chat with the manager so i can get the pool balcony area unlocked so i can do my bw stuff, especially if I buy that weight vest.
I bought slim jims(tiny ones) for work, I was too lazy to drive out to walmart to buy jerky but I will have to just get a pack after work today at the store as long as it's not too outrageously priced.
I really need to start running again but shit whenever I get the chance the track is full so fuck idk i might have to try and go earlier or something.
Bumped ugz with a hispanic girl and I thought I saw jesus lol I was looking around for someone to just pop out with a camera cuz I felt like I was making a porno.
I found a new girl though....her friend lmao who is just as hot and actually goes to the gym so maybe ill pick one or go for a tricycle.
My next movie review will be Deadpool, I am pumped about it.
I'm just super bored at work trying to keep myself busy.
I will be spending wednesday or so just looking up different recipes and stuff just to figure out what I want to eat so I dont go to chicken n broccoli again and say fuck it in a week or two. I wouldn't mind having my weekends be low cal but "junk food" days just to keep the cravings at bay but consume like 1500 calories or so because meal prepping the day before, food generally tastes gross like chicken n all that.
A "healthy" pizza like I made would be nice
Keep it low carb during the week and carb up on the weekends
Running I will just start out again just doing like a half mile walk/half mile run for a week or two then half mine walk, mile run and slowly build up. I plan on decreasing my rest periods on my working sets for my accessory work and adding in drop sets to all of them. If there wasnt asbestos in the warehouses that I have to go into I would do more than 1 walking rounds and when I heard that I almost said fuckkk this place.
idk ill think of more shit as i go into it
Tomorrow is back
I gotta order a new tbar handle, I'm not a fan of the one at my gym
Deadlifts
1 armed bb row
db rows
machine row
lat pulldown
upright row bb/db
lots of biceps
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Didn't hit up Back, went to bed late and woke up early with allergies
Tonight I will get a goood ass nights sleep I hope and I will hit up back and arms
Will be doing a weekly supplement review of Red Acid I think it is called by Controlled labs
(https://controlledlabs.com/wp-content/uploads/2014/09/red-acid-reborn-supp-facts-2.jpg)
2 pills a day but I will do 1 serving per day and 1 serving of BPIs Non stim 24/7 burn
I took 1 pill and its like a fireball shot taste or one of those hot candies and I am fairly tired so if it gives me energy then I will noticed. I need to wake up cuz we have log in usernames and passwords to sign into work that I've done a million times and I couldn't remember mine until about a minute or 2 before it was too late to sign in lol
Next week I will be ordering tbar handles that slips onto the sleeves of the barbell so i can hit up some rows and tbar deads.
Attempt to do tomorrow
7am
Run half mile
walk half mile
Back work
arm work
then some form of cardio
Deadlifts
SUPA SET
Bent over DB rows
BB rows
SUPA SET
upright Rows
Lat pulldowns, 8 sets split between 2 different handles
machine row
then arm SUPA SETS
Rest period will be by breaths and I am thinking 10 breaths is long enough(after the supa set is done, no breaks between exercises)
Feeling a bit of energy creepin up on me and my diet tonight consists of slim jim steak jerky bites
Grand total of
Calories: 270
Fat: 12grams
Carbs: 12 grams
Brotein: 27 grams
and i think a special K bar
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i "read" it when i was like 11. can't say i remember anything about it, or guarantee that i actually read most of it. distinctly remember at least having it my lap and being engrossed in it for a while, though, lol.
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lol alright, well they password protect the internet here so I am forced to read so I will give it a shot
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Well waiting for my clothes to dry then hitting up the walmarts to buy a speaker for my laptop and hitting up applebees
I am going to attempt to get the 600 calorie Hot shot whiskey chicken but when I get in there and smell everything, idk what's going to happen lol
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Applebees review
I had honey bbq for my chicken wings: 3/5
They were good but loaded with sauce and I looked like a pig eating them and had to use every napkin I had
Bourbon street chicken or something (Chicken breast, shrimp, onions, mushrooms and the smallest order of french fries) 1/5
I gave this 1 star because I go the food, everything else sucked. The onions, mushrooms and some of the french fries were burnt and the chicken was dry as hell. And the manager dropped our food on the ground so we were there for awhile and werent even offered like a discount or anything ffs.
I will stick to chilis
This workout today actually felt good
1/2 mile jog
1/2 mile walk
Rack pulls for doubles at 315 SUPA SET 50lb DB bent over rows(both hands)
multiple sets, I think i did about 8-10
lots of lat pulldowns
lots of biceps
I supa setted my upright rows with the lat pulldown
then walk and I met a girl BYAAAAAH
this is how I did it, CLASS IS IN SESSION!!!!!!
She goes in there and mainly is a cardio bunny and hits machines and typically everyone who isnt a gym rat just goes through the line of machines and I ended my lat pulldowns with a vbar thats high in the air and shes about 5'4 and I left it on in hopes she'd ask me to help her out
Boom she asked me to help her take it off n put the straight bar on and I worked my magic with my shirt thats tight on top n gets loose on the bottom to hide the chub
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nice.
hey ma, you need a spot?
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lol it is pretty tricky trying to pick a girl up at the gym
"nice glutes, you sumo or something?"
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Weight: -9lbs from my heaviest like a month ago
OH BB press: barx10, 95x10, 135x3x10, 95x10, barx10
SUPA SET
10lbs plate side raises, front raise and RCuff work
Seated Shoulder press 3x40x10
SUPA SET
Front, side, rear DB raise 20,25,30x10
Machine drop set
150, 130, 110, 90, 70, 50
Usually I will go heavier but my shoulder was torn up and even the 70s and 50 just made my shoulder done by rep 7 and they didnt want to move haha
DB extension, 30x10, 35x10, 40x10, 30x10
half mile walk, half mile run: kept it at 5 mins and I mightve went a lap or two more than a half mile in the 5 minutes
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Candy Review TIME!!!!!
Butterfinger reeses cup
it sucks, don't bother, the chocolate of the cup doesn't mix well with the butterfinger flavor. I ended up throwing the second one out the window.
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Candy Review TIME!!!!!
Butterfinger reeses cup
it sucks, don't bother, the chocolate of the cup doesn't mix well with the butterfinger flavor. I ended up throwing the second one out the window.
hah.
on that note, the peanutbutter I use, is reeses:
(http://images.hersheysstore.com/imagesEdp/p153515z.jpg)
sooo good. ;f
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lol that peanut butter is good
Think of it as a square butterfinger with chocolate that doesn't work with it, its hard on the inside like a butterfinger not peanutbutter like a normal peanut butter cup
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Squats sucked today, whenever i skip a leg day or deload the next 1 or 2 always feel super shitty
Hip and groin was super tight so I figured best not to push it
worked up to 315x2
225x10
185x10
135x10
then some leg curls
half mile walk
half mile run
-10lbs so far.
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Took the day off awhile back for a test but realized earlier this week that you need law enforcement experience, they had it in like the smallest font possible. My pug got sick yesterday, probably pancreatitis again so I'm just going to relax with her since she has bad anxiety when I'm gone...Yes someone out there loves me! haha jk.
Soon my schedule will get more busy, I am thinking about working saturdays-thursdays the week after my birthday and maybe throw in fridays here n there
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My pug got sick yesterday, probably pancreatitis again so I'm just going to relax with her since she has bad anxiety when I'm gone...Yes someone out there loves me! haha jk.
damn sucks. hope she's ok. how does she get it? does it run in pugs?
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It happens when they eat something their body cant handle which is why I think dogs cant eat chocolate. As far as ik she just eats her dog food which is some expensive shit so idk what she got into. She was shaking last night but it stopped this morning and she was just tired.
Got called into work even though i had the day off.
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I noticed on my red acid supplements that the expiration date is next month even though I just bought it, so I will try to use a bottle before then. Obviously not trying to overdose on it but I will try to use much as I can.I think my other job is shrinking my stomach because I can't eat nearly as much as I could which is probably a good thing. I've only had half a sub, soup, some donuts, some sausage jerky, and that's about it so far for the weekend.
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Bench
worked up to 315 for a single (felt 85%)
RSlanger: 315x6
RSlanger: 335x5
Close Grip Bench: 225x10,135x10
Incline DB press: worked up to 70s or so with a slow Tempo
Flat DB flyes: worked up to 50sx10
Flat tricep DB extensions: worked up to 45x10
Machine work
half mile :ibrunning:/half mile walk. It went well, getting used to running again feels good. Up a few lbs but I think it's just fluid
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Nothing today, didn't make it home until 2am
I'll give her a 6/10
I'm feeling leaner n what not, I noticed yesterday at the gym that my veins in my forearms are back which I'm pretty excited about haha
Thinking about buying 2 Elcos, Idk if i mentioned that earlier or not. Some guy is selling a pair(1977s I think) Ugly as shit but Flat black with big tires fixes a lot of cars haha.
Tomorrow is back/bis and hopefully thursday I will be buying a new phone and shooting my old phone.
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You could say that you're kind of a douchebag how you talk about girls and that you are more talk in this regard than anything else but then again what do I care it's fun to read.
I'm curious though what's fwb date?
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Haha whatever man... or maybe I don't know what it means because I'm not American. Damn you're such a badass. "Man I bang a girl from every country..." that statement alone tells me what kind of guy you are... I don't care if I repeat myself and go along insulting me like you want, but you are pretty much all talk about that shit.
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If you were American it seems like you'd be a Hillary supporter so we would never be friends anyway.
I think you're right about the not being friends part. But we still can stay respectful to each other and I have to admit it was kind of a dick move by me calling you out twice in a row about that stuff even if it is my opinion. So I apologize about that. In the future I'll keep my opinion to myself.
Pc!
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Some back work today with some running, nothing too exciting
I had to dick around with deadlifts at first on the shitty rack because the newbie was doing barbell(barbell only) upright rows, shrugs and curls in the squat rack which is just the most absolutely annoying thing in the world.
Just relaxing, gonna pop some acid and go to work later while we get a snow storm tonight into friday
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Super bored so I will try to plan out some shoulders n arms
Snack Food review!!
Old Wisconsin Turkey Sausage
Well they will last quite awhile, I bought this pack last week and it's good until 8/5/16 so I give that 2 stars
Price is about 5 dollars and you get 14 sticks which is good value so I will give it 4 pbj sammiches
Taste is pretty good, not like jerky or anything but good enough so you wont get sick of eating them: I give it 3 mushrooms
3-1-4g ratio(fat/carb/protein) which isn't bad at all so I'll give that 5 volcanoes
Overall this stuff is good with 2 stars, 4 pbj sammiches, 3 shrooms and 5 volcanoes rating I say go for it if it's in your store.
Anyway
I gotta watch some boulderz n trapz videos tonight to spice up my shoulder routine or else i will just end up with
1 handed BB OH press or just a regular OH press
db work for oh press then the 3 raises
machine work
upright rows
triceps
run
get coffee, get new phone, get a heater for work and rock out in my underwear watching street outlaws
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Nothing today, had to go to Walmart and buy a new phone, the S6 and it is dope af. Will combine legs and shoulders tomorrow.
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Skwaats, worked up to a easy single at 380, probably felt around 80-85%
drop set to 315, 225,135 for multiple reps
Seated DB OH press: 40/45/50/55/60 for sets of 10 minimal rest between for sets of 15
DB front raise/side raise supa set: 20/25/30 for sets of 15
Machine OH press: drop set from 150-70
leg curls: lots of single legs
mailed out 2 more apps to take civil service tests for some co jobs
gonna relax and head out to the movies later to see deadpool byaaah!
Also, the skwaats were raw except for my poor mans oly shoes, I forgot to throw my knee sleeves on but oh well
I bought a hip circle that will get here on tuesday, will be using it for warm up and skwaats and deadlifts
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stars, pbjs, mushrooms, volcanoes...
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stars, pbjs, mushrooms, volcanoes...
I forgot that no one on here really watches brosciencelifes videos on youtube.
http://www.youtube.com/watch?v=5_vUxEvEdbs
it was a poor attempt on my part haha
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I pretty much watched all of these... :D
... see, we have something in common after all. let's be friends again... or nah? :'(
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I pretty much watched all of these... :D
... see, we have something in common after all. let's be friends again... or nah? :'(
(http://baddeployment.com/wp-content/uploads/2012/10/deadpoolapproves-meme-generator-deadpool-approves-do-you-21afe4.png)
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Just got back from watching Deadpool and best movie ever, gets the highest rating from me ever
Anyway
Are you there Adarq? It's me Eric and I have a problem
I just got my test results back for the local PD and I got an 85 which is decent I suppose but I am already signed up for the Fitness test on the 20th. The push ups and sit ups aren't a problem but I have to do a 1.5 mile run in 12:30 or 12:50. Since I have like a week lol should i just spend time going balls out or just focus on doing 1.5 miles and try to get faster and faster each time?
I got my compex today so I'll take whatever abuse I need to.
I also was signed up for the sheriffs for my county and another so I will def go with sheriffs if they accept me this fast.
ANYWAY
HELP MEEEE!!!!!!
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Tonight
-1 mile run(18 laps a mile)
-i think a 9 or 10 min split
-The second Lap I felt the quads tighten up probably because I did legs earlier and no potassium pills in awhile. It felt like my hoodie kept choking me which was a pain in the ass.
-I walked a bit afterwards and tried for a half mile run at 4:25
5 mile bike ride
gym closed
I pick up running pretty fast so by thursday I will know if it will be worth it to even try.
The plan until Adarq tears it apart.
Morning
30 minute slow jog
BW movements(push up, sit ups, burpees) go 10/10/5 for a half hour
Yoga
Afternoon
20 minute jog
BW movements- 1 set all out for 3 minutes each
Yoga
Night
15 minute jog
BW movements- 1 minute set each
yoga
I might do this for mon/tues
Wed/thurs I will try to shorten the runs but speed up my pace
friday: test day
Diet
1 solid meal
the rest will be protein shakes and bananas
friday might carb up a bit the night before.
Doing this I can hopefully get rid of 10lbs or so which will help out a lot.
I think once I am there and I dont have to focus on the laps and I can just run I can just do my thing and go faster. Once I count reps then I cant focus on anything else and i shit the bed.
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yo!
how fast can you run 1.5 mi right now? if you're not sure.. i'd find that out ASAP.
??
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Yeah, I tried tonight but my legs cramped up due to legs n shit this morning.
If i was focused and prepared I would say 13-14 mins is a good estimate in my current state.
With stretching to open my hips and get my stride longer and more comfortable I am sure I will get faster by doing that and I usually pick up running fairly fast.
I was doing 4.5 min splits(half mile) or so maybe 3 minutes after I just did a mile and only went so slow cuz my legs were dead and cardio was just shot. I am going to compex tonight and hit the gym up tomorrow morning and do some more testing.
would my plan be decent? I figured if I can jog for 15 mins and over then if i pushed it, the 12 wont feel so shitty
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i don't think you need 3x/day.
i dno, here's what I would do I guess.
when will you test? early? late? whenever you test, i'd make that your "hard run". So for example, say you test in the morning, make that your hard run. Then in the evening, go at a light pace for ~30 minutes or so. I like the 2x/day approach, because in one session you would be much more specific (running harder for 1 to 1.5 miles at approximately the time you would be testing), and the other is just general relaxed cardio (burn some cals, get the heart pumping, relax & breathe).
then i'd just throw in an active rest day whenever you feel you need it.. if you feel sore/drained from doing that 2 days in a row, then just do an hour of walking with some extremely light/short (50-100 yards) runs mixed in.
for your hard session, i'd warmup real good and then run hard for 1 or 1.5 miles.. By run hard, I mean push your pace but not to the extent where you're accumulating so much lactic acid that it's making you quit. That feeling should be saved for the last sprint (~200-400m). I wouldn't look at your time while you're running either, wait until the end. after you're done with your hard run (don't stop), do one more cooldown mile at a relaxed pace.
make sure you don't do too much heavy lifting this week, that'll tap into your recovery. You'll want to focus mostly on this running stuff & bodyweight exercises/yoga like you mentioned. Also make sure you're not under-eating/under-hydrating. If all of a sudden you cut calories drastically you'll feel like even more shit when you're running.
as far as your stride, trying to make it "longer" can end up working against you. If you know for sure it makes you faster then cool, but, i've found (and read) that you should really just focus on hip extension and/or stride frequency instead. Taking shorter strides but at a higher frequency (~180 per minute) can speed up most people who aren't used to running.
hope that makes sense.
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Sounds good, thanks.
As far as calories go I was going to eat a solid food meal and 40-50gram protein shakes with bananas during the day. I figured if I did 4-5 shakes, bananas and a solid meal I should be fine. If I need it later on I'll add in another meal. I did 3 meals plus chocolate milk at the Academy with working out for an hour a day and lost 10lbs. The compex worked good, I am still sore but not as sore as I would've been and I will need to get the underarmour spandex cold weather thing cuz the run will be outside
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Also, lap 22-27 will be my "sprint" and Idk when the test is I have to call civil service number schedule it. If I can get it rescheduled then I will do that so I can try to get a few weeks or months.
As far as my weightlifting there won't be any, just bw movements push up n sit ups.
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Compex review
I won't rate it yet because I only used it once
The shitty thing was I didn't realize I had to charge it for 3 hours the first time so I didn't use it until midnight. You need to shave the areas where the pads go because the pads are sticky af. I think I might have put the pads in the wrong spots on my right leg cuz it wasn't working as good as my right. There is a lot to do for set up but it's pretty easy.
It feels awkward and cool and when I had that bitch turned up my quads were hopping like a low rider.
I feel a lot better this morning compared to last night prior to the compex so it must be working. I will give a better one within a week.
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Stomach is feeling weird with protein shakes and bananas. Took the weirdest looking dump earlier lol Idk
Half a turkey and salami sub
Jerky
2 bananas
1 protein shake and working on my second.
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I'm fucking sick lol
I had to spend time outside before and during work to figure out what was wrong with my wipers and turned out to be the linkage while it was -11 to -19 degrees out haha.
So I will be going to do my shit, will be interesting to see how well I can run with stuffed nose and soar throat and fucked up ears. I am definitly going to get the fitness test rescheduled, idk if I will even be able to get the day off anyway with only a weeks notice which is horse shit.
Compex was awesome, legs were sore last night and I cranked that bitch up and the soreness is gone.
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I'm fucking sick lol
I had to spend time outside before and during work to figure out what was wrong with my wipers and turned out to be the linkage while it was -11 to -19 degrees out haha.
So I will be going to do my shit, will be interesting to see how well I can run with stuffed nose and soar throat and fucked up ears. I am definitly going to get the fitness test rescheduled, idk if I will even be able to get the day off anyway with only a weeks notice which is horse shit.
Compex was awesome, legs were sore last night and I cranked that bitch up and the soreness is gone.
damn that sux.. when u run tho, try breathing through your mouth ;f never have to worry about stuffy noses etc. I like it much better.
that compex sounds like it's working. sheeit, if I had one right now i'd try it on my calves.
pc
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Yeah haha that's what I had to do, I noticed it at first then I didn't notice it again until after my run. I have to get the linkage fixed so I only had about a half hour this morning, will go back in a few hours.
Light run- 2 miles at a 6 min half mile splits. Cardiovascular wise I was fine, breathing stayed consistent from the first half mile on and could've kept going for an hour if I wanted. Later I will be doing bw movements, stretching and a brisk walk. Tonight will be my focus on a 8 min mile pace.
I noticed cuz of my Donald duck ass that I was leaning forward in the run and it made things harder and burnt my legs a bit more, so stretching and focusing on keeping upright.
Weight, didn't even move...my body just defys the laws of physics and jesus and man because no way in fuck should I not be losing weight.
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Nothing tonight, around 1 I got really tired for some reason and just passed out and woke up with a nasty headache, even with medicine I still feel like shit. Not a good start haha but I think I can get put in the next fitness testing, i just have to get civil service to respond back to me
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Well we have freezing rain and the roads are covered in slush and ice so no gym, made it halfway to the gym and someone came into my lane and almost went head on so I said fuck this shit.
No fitness test, I was told if I called in on saturday that I would get shit canned because theres no one to cover my shift and theres a good chance we would lose the contract and I cant risk calling in, losing my job to go to a fitness test that I am not ready for.
I still have 2 sheriffs left, and Im taking a test for jamesville CO and my counties custody officer in April
So Adarq, I would like to Collab with you about making a new program designed to keep my muscle but get better at running. I would like to get down to 10 mins for the 1.5 miles.
I would like to leave legs on fridays because of the weekend being rest days
I would like to run everyday or some form of cardio even if its 2 days long distance, 2 days "sprints" and 1-2 days of active recovery on a bike going 10 miles or something(I'll probably have to get a pillow or something)
Now I am wondering if I should go with,
Mon-Push
-long distance
Tuesday
-Sprint
Wednesday-pull
-Long Distance
Thursday
-Sprint
Friday-squat
-Active Recovery(bike with pump session)
Saturday
-Active Recovery
For the workouts, 1 heavy movement then supa sets for 10-15 reps area
Long distance will be starting at 2 miles and over time I will increase it by .5 miles whenever I feel like 2 miles isn't working me hard anymore at lets say 6mph
Sprints will be 1 mile- Working towards a 5:50 mile
Goal Body weight: 215lbs
Before I felt like I was going through the motions but now I am legit motivated, I dont want to sit there and have to plan out a fucking week where I have to try to get ready for it.
So adarq if you feel like tearing it apart I'll be here to listen.
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I may just do 2 long distances, 1 sprint and the rest active recovery days so I don't burn myself out
Just took my steroids( Red Acid, 24/7 burn, Vitamin C, Mens 1 a day etc etc)
Cooking a steak and took in a 40 gram Brotein shake
This morning
Benched: up to 275 for a triple(felt super weak)
RSlanger: 275x10
R Slanger: 225xa lot
135x a lot
Incline DB press, 50/60/70/80x15-10
Seated OH press: just worked with 60s for a lot
DB flyes: worked up to 50sx a lot
DB side/front raise SUPA SET: 20/25/30 for sets of 10-15
Incline push upsx3 sets of 20
Machine drop sets for chest press, flyes and tricep work on lat pulldown
long walk
Going to go back later to hit more cardio up
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Well I'm uber duper super pissed
My weekdays are an open schedule at work so I pick the days I work then they fill in the rest. I was scheduled for sat-wednesday and after I called in yesterday due to the weather, all of a sudden he gave my tuesday/wednesday away to someone else. He's a shitty cock sucking piece of shit "supervisor" who does everything he says we shouldn't do and his bff gets special treatment. I might just try for the post office or something if they have a test, get good benefits and pay and I will only have to drive 3-4 miles to work.
I'm going to the gym tonight to bike and run my moobs off and I just got my new hat and hip circle in so I will play around with that.
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Getting my hair cut at 10 then hitting up the gym
Pull day with hip circle
then some sort of running depending on how my legs feel
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Well that sucked.
:ibrunning: felt super shitty after back. Felt tight and hard to breath, hips kept pushing back so I'd lean forward and just overall felt exhausted with a 10.30 mile pace. As bad as I felt if I can figure out pacing soon then I should do better, I came out way too fast and that doomed me at the half mile mark.
Gonna walk/ jog another mile n fill this out at home
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-11lbs I think
Deadlift w/hip circle- 315x multiple sets of 2/weight went up easy, I could feel my glutes and hammys activating a lot more
Lat pulldownsx8x10
lots of biceps
then the run.
There is a program on my phone for running that sets the pace for you, idk if it can be customized or not but I might try it out, I just need a workout arm band thing for it.
the first beginner program is for 30 minutes, has a 5 minute warm up with soft music and has a gps tracker on it, and it can track your heart rate and all that shit, I think the goal of it is a 5 min warm up then a 1.7 mile run in 20 then 5 min cool down or something and I am about to find out what they say during the actual run. speed also lol itll say turtle for mine but if you're not running fast enough it yells at you to speed up, the first part of the beginner program is like a fast walk at 3.4 mph but i think it speeds up after 5 minutes or something.
I might stick with this for next week and just go through beginner-advance programs that way im not just winging it.
Also, Adarq, do you recommend any running shoes? The ones I have now i bought cheap cuz they were like last years model and they are fine but I can definitely tell they dont give a whole lot of support in the ankles
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Hey man,
Would you say the compex is definitely useful in recovery from your experience so far?
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yeah I like it a lot, I've been really sore and you wont be completely recovered but if you keep up with it then you will have minimal soreness. The shitty thing is you have to turn it up more if you have more fat in certain areas haha. For 220 something dollars or whatever I paid for it, it will be worth the money as long as it doesnt break within the first year.
The beginner running program on the S6: Easy but hard
I think the beginner program is for people more obese than I am because it wants you to jog but they give you walking paces.
5 min warm up then 3.6mph, 3.8mph, 4mph then back down but it keeps telling you to jog which for me was a super fast walk, I had to put it up to 4.5 just to have some kind of a jogging pace. Whole thing lasted for 30 minutes with the warm up and cool down. It won't be my main running program, ill try the intermediate program next and use the beginner for active recovery days.
After the run my legs were feeling the burn but I decided to go light with the hip circle
I worked with 275 for multiple sets of 2. The hip circle worked great for the deadlift but for skwaats I think I need a bigger one because I kept getting stuck a little above parallel. Afterwards though I didnt do anything because I could feel my hammys and ass cramp up.
tomorrow I will attempt something and I will be joining my old gym soon so i can hit it up on fridays-sundays and just random days during the week to up the volume. I will wait until the snow is just about done to join though .
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My quads were sore and and weak yesterday so I threw the compex on them last night.
45mins x endurance setting
20mins x active recovery setting.
What I did was turn it up until it felt like a cramping spot appeared on my leg and it worked the knot out and just kept going up and up. My hammies and glutes are sore but my quads feel refreshed.
Might be changing jobs if they piss me off more, if that's the case then I will be doing 11pm-7am and working out afterwards. Also thinking about the post office that's hiring near me.
Anyway I also sent in my canvass letter for a sheriffs departments yesterday and I am 17 on the list so hopefully I should get in first round.
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is it true compex's have "potentiation" mode loll. Does it do what it sounds like? Potentiates the muscle for better performance?
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Lol I think all of the getting stronger and all that stuff is bullshit but as far as recovery goes it works. Tonight I'll use it on my biceps so i will let you know how well it works on other muscle groups. When you turn it way up its like a massage.
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Just going to be a turd today, tomorrow will be the beginner running program, I think there is one and I will try it out.
There is a light running program then it goes power walking then calorie burning, endurance, and speed coach ones which are an hour long or more.
I have also been around 65 beats for my resting heart rate, 71-75 after fat burner and I would like to get to 50s.
Tomorrow
Bench: heavy doubles with slanger and drop sets with close grip
DB OH press: 4 sets then drop sets
Flat DB press: same as OH
DB front/side/rear
DB flyes: work heavy and drop set
Push ups
Machine work
Triceps
Running
Tuesday
Running program
Bw stuff
Brown pump
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Fatty today, upped the amount of food I ate yesterday and yeah it made me heavier along with all of the protein shakes and fluids
The running programs are starting to be a joke and annoying, I cant ever get on the track so it takes forever to recognize that I am on a treadmill so even though I am going faster than the speed it wants me to go it tells me to speed up or to take a break. Theres a 5 minute warm up and it still wants to start out at a fast walking pace which kills. So I might look at the nike one I downloaded and see that that is like but I ran 1.6 miles today, my legs and hips were just broken.
Tomorrow I want to try to get on the track when no one is around or hop on the treadmill and do speed half mile runs. If I am on the treadmill I want to warm up and just try for 8 min mile pace.
Today
Bench: 275xdoubles for 3-5 sets
Drop set 225x5
135x10
DB OH press: 30x10, 40x10, 50x10, 60x10, 50x10, 45x10, 40x10, 35x10, 30x10
I cant remember if i did DB presses
DB Flyes: 30x10, 40x10, 50x10, 45x10, 40x10, 35x10, 30x10, 25x10, 25x15 partials
DB side raise:20x15, 25x10, 30x10, 20x2x10
DB Front raise: same as side
push ups- 3 sets
machine drop sets
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imho, steady paced runs (same pace @ 30-60 min) will give you the most benefit right now. focusing more on a relaxed pace for longer durations will have the most impact on your resting HR and such too.
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imho, steady paced runs (same pace @ 30-60 min) will give you the most benefit right now. focusing more on a relaxed pace for longer durations will have the most impact on your resting HR and such too.
Thanks, yeah that's what I am leaning towards, the power walking kills more than the jogs haha. I'll make 30 minutes my minimum and depending on how my body feels I will either stop at 30 or go for longer.
Also, I forgot that i had pretty much no rest periods with the DB work.
Considering I am only doing pump stuff tomorow, I will try to go for 60 mins
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lmfao! how will leaning up save you money on clothes at walmart? or am i confused.
clue me in!
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lmfao! how will leaning up save you money on clothes at walmart? or am i confused.
clue me in!
lol I know walmart does it and probably a lot of other stores but once you go over XL, it costs 2 more dollars I guess to make up for the extra thread that is needed haha.
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This morning was blah, woke up at 4am cuz of acid reflux so when i woke back up at about 8 i wasn't that awake, oh well
Walked for awhile for active recovery then arm work, some bicep curls with dumbbells and heavy tricep work with flat tricep DB extensions, went to 60lbs each hand. Its a PR but idk if its a true PR cuz I usually do them after all of my chest work haha Then just some lat pulldown tricep extensions
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lol good journal title.
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Lol thanks, I saw the clothes there when I had to get a hat and I was like shit I don't want to keep paying an extra 2 dollars haha
At chili's and ordered a sirloin with shrimp and asparagus and fries so not too bad.
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saw journal title and came in to tell you it's awesome lol
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saw journal title and came in to tell you it's awesome lol
Haha thanks, I'll try my best and when I get down low enough I'll take a celebratory picture buying an xl haha
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Blaaaaaaaaahhhhhhhhhh
Tried to do Back today but no bueno.
:ibrunning:
5 min walk
35 or so minute slow jog
Super slow pace, i had it on about 4.7 just so I didnt kill myself while running 2 miles.
I went to 2.5 and I felt good and I was going to go to 3 miles but right around 2.6 i burped up my fat burner and my stomach just felt sick so i hopped off at 2.7 because I puked in my mouth(fat burner without food is no bueno) even though thats how I usually work out.
After that my body just like shut down and I tried to do deadlifts but got light headed so I headed out to walmart and spent mucho Pesos. Bought a ton of propel water, my other flavored water stuff that was on sale and turkey sausage snacks along with stuff for my sisters new baby and what not.
going to compex and chill and maybe hit the gym up later
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What's your weight? Target weight?
What's your target calories and target deficit?
Ever try intermittent fasting?
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What's your weight? Target weight?
What's your target calories and target deficit?
Ever try intermittent fasting?
Target weight is well I'd be happy with eventually being at 210-220 and right now I rock between 294-299 depending on what I eat and how many fluids I take it. Honestly I take in a lot of water and what not and I noticed granted I'm a chubster but I look bloated as fuck. Within that run this morning my whole shirt was so soaked that i rung it out in the bathroom.
I've given up on tracking calories haha I'm just not dedicated enough to keep tracking them. Say I have my journal in my car from being at work and I wake up and have a breakfast, I really have no desire to go out to my car to write it down haha. I can guesstimate though and I'd say around 3k calories a day would suffice. I tried to Intermittent fast before and not a fan of it haha. The best one I ever did was just a simple bodybuilding diet years back from chris Powell/shelby starnes with his little containers you fill up with a meat, veggies and a fat, ate 7 times per day and I ended up eating about every 2 hours and eventually I'd get hungry as hell between the 2 hours so I knew it was working. Right now I don't eat too bad, my body just wants to keep the weight lol idk
Once I keep at running and I can figure out how much weights I should do and how much running I should be doing then I will be good.
If I have to for recovery wise I might just do 1 BB or DB and a machine exercise for each muscle group because I noticed when my titties this week were tight, it felt a little harder to keep a good steady breath, also a tight back, and running after hitting shoulders hard is just the worst thing in the world.
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I am going to do legs tomorrow before work, my legs are cooked. I went on the compex last night for about 80 minutes and it definitely helped my quads but they are still just done.
Today, Just going to hit a lot of active recovery, stretching, bodyweight and pump sessions for my upperbody.
Thinking about doing walking and biking for the active recovery, half hour walk/half hour bike.
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8757 steps so far today
walked 30 minutes
Bent over BB row to pump my back up
135x10, 155x10, 175x10
Lat pulldown
115xa lot x10
- It was one of those days where I kept getting crazy pumps in my lats so I kept going and going.
Shoulder finishers x 2 sets
Sit down on bench, hold 12lb DBs palms facing back with your hands at your sides, then in an arc clap the dbs together at belly button, chest and head level and it burns like a mofucker.
some biceps
30 min powerwalk vs old chick who was crusin like fucking usain bolt
Also, a new goal is to get a 23 minute 5k but be able to do it comfortably
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As far as food goes today just a salad, power adequate and some Mac salad
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Feeling better since I started running again, just tired this morning cuz my pug farted at 4am and it woke me up. I'm a do some jogging in place today at work to try to get to 10k steps.
I used the compex on my back and it worked pretty good, I could feel the middle of my back tighten up on the walk and made it uncomfortable.
Diet this weekend will consist of protein shakes, a mayonnaise free sub, small bag of chips and beef sticks which are 8fat, 2 carbs, 5brotein.
990 calories for the pack of beef sticks, 450 for chips, 660 for bfast, then say like 8-900 for the sub which puts me over 3k. So I will cut the sticks and chips in half which will make room for 7 protein shakes but I won't drink that many.
Also will be tracking my fluids.
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On average I drink a little over a gallon a day.
Weight is roughly the same so idk
Over the weekend I did 1 patrol about 1.4 miles at work because it was cold as balls out on saturday and sunday it was 50 and sunny so I did 4 rounds.
Today
5 min brisk walk
10 min run then they brought like the second graders onto the track and asked if they were going to get into my way....yeah like 50 little kids on a tiny track wont get in my way so i told them ill just go on a treadmill
(3 mins between going from the track to the treadmill)20 min light jog at 4.7
5 min brisk cool down
This week is 4.7, next week will be 4.9 and so on and so on for 30 minutes until I cant make the full 30 without stopping then I will cut back to the last speed that i finished 30 minutes in and keep there for a few weeks and try to keep going up.
Bench
135x10 warm up
185x10 4-2-2 tempo
225x4x5-8 at a 4-2-2 tempo
Blue Slanger bench: 2x idk rep out.
DB flyes- 30/35/40/45/50x10 with 5 partials
Seated but no back supported OH DB press: 50x3x10
DB side raise: 20/25/30x10
Triceps
Pushdowns- v bar: 175/155/135/115/70/70 all 10-15 reps
Supa Set- rope- 70lbs for sets of 10
Running felt good today also, after the first 10 minutes my body felt fine and i tried to practice my breathing
Forgot to add that the benching was done with feet up and a flatish back and for food
4 eggs, 1 steak, 1 protein shake and about to make another one before I leave for work
at work I will just have propel, monster(no cal) and the turkey sausage bites. When I get home I will cook up another steak and eggs.
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This should be interesting, at work and we have to now go through with a phone to scan places that we have been and they just put up new hits that I have no clue where they are so I'm fucked.
As far as steps today, i got about 2.5-3 miles in, at least 3 miles or more by now with the other walking around I've been doing so I am probably around 6-7k steps today and I have 1 walking patrol and other shit to do so maybe I will hit the goal.
I wrote down my workout schedule and forgot the paper but tomorrow is just a recovery day with pump stuff
1 hour split between walk and bike to ease up on the legs
BW stuff and machine work for chest and shoulders with db work for triceps.
sleep wise I wake up usually around 4 every morning and then 8, so I am generally tired at night if I don't take a nap. Over the weekend and Friday I think is when I started to get tired AF around 7-8pm so I will have to figure some shit out.
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why do you wake up at 4? how long are you awake for?
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lots of different reasons, sometimes to use the bathroom, dogs wake me up, im uncomfortable or ill just wake up not have to do anything or because of anything and then just go back to sleep.
I'm already tired and I cant sneak in a nap at this job site lol so I gotta stay awake and the snow storm is starting already uggh its almost march this shit just needs to stop.
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Blah haha, I didnt get home from work until about 2am or so and just definitely not feeling it.
ive been getting about 3-5 miles in at work so i will just use that as my active recovery.
Tonight since we have new hits to learn I will do a few more rounds than normal which might be an extra couple of miles or so.
Tomorrows plan
Run-4.7mph for 30 minutes with 5 minute warm up and cool down with some stretching
Back work with deadlifts and lat pulldown and doing the stuff i was supposed to do today.
I am still fucking tired so I might get a goood nights sleep haha
Also, got my compression gear on so idk, hopefully it will help lol
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After reading the Shrimp thread, it kind of brought me back to Terminal Vertical back starting in 06 I believe. That site towards the end was just a free for all wrestlemania and I remember my main Nemesis was Boka. I think he tried to discredit one of my dunk videos saying it was fake because there was a white spot(wrist band) on my arm even though i used a potato for a camera and have 0 editing skills.
Once I can figure out how to lose weight lol I would like to get back into dunking, I think considering now if I focus on it at any bw my squat shoots up pretty fast, a lot faster than when I was younger and dunking. When I was maybe 220 or so I could 1 step off 2 feet and dunk if i had a good pass and shit I think my squat was only mid 300s for high bar.
As far as food today, not a lot, i have some granola bars and turkey sausage for tonight but i took a protein shake before work and I was just in and out of sleep from 8-noon or so. I am down 1 belt buckle hole and marked off where I could get comfortably and still walk around and not forcing it so I will keep track of that week by week. Tomorrow I will hit up the walmarts and get some chicken I guess or grounded up turkey, who knows.
Thats all for now, I'm surprised I am even awake at work right now so ill probably have more bs to add later.
wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.
i dont remember any usernames from terminal vertical though. are you sure you arent thinking of the vertical summit?
it'd be fun to see you dunk again. still have old vids up somewhere?
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After reading the Shrimp thread, it kind of brought me back to Terminal Vertical back starting in 06 I believe. That site towards the end was just a free for all wrestlemania and I remember my main Nemesis was Boka. I think he tried to discredit one of my dunk videos saying it was fake because there was a white spot(wrist band) on my arm even though i used a potato for a camera and have 0 editing skills.
Once I can figure out how to lose weight lol I would like to get back into dunking, I think considering now if I focus on it at any bw my squat shoots up pretty fast, a lot faster than when I was younger and dunking. When I was maybe 220 or so I could 1 step off 2 feet and dunk if i had a good pass and shit I think my squat was only mid 300s for high bar.
As far as food today, not a lot, i have some granola bars and turkey sausage for tonight but i took a protein shake before work and I was just in and out of sleep from 8-noon or so. I am down 1 belt buckle hole and marked off where I could get comfortably and still walk around and not forcing it so I will keep track of that week by week. Tomorrow I will hit up the walmarts and get some chicken I guess or grounded up turkey, who knows.
Thats all for now, I'm surprised I am even awake at work right now so ill probably have more bs to add later.
wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.
i dont remember any usernames from terminal vertical though. are you sure you arent thinking of the vertical summit?
it'd be fun to see you dunk again. still have old vids up somewhere?
Yeah I have 2 on youtube and a few on metacafe, when I get home I will put them up on here.
Yeah Terminal Vertical I was HighRiser cuz thats around when shit what was that dunking show contest called..city slam? Sounds right haha. Yeah I had some pretty good 8ft dunk vids on metacafe too I believe, that was always more fun than just doing 1 or 2 handers on 10ft lol I remember one guy on TV was Six6Six and Adam was another, all I remember is I became a Moderator towards the end and just went straight up dictator lol
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Six6six is vaguely familiar.... I remember adam. The volleyball guy right?. He went on to make the vertical summit forum, he was admin there. He had a period in his username and some red white blue volleyball avatar i think.
Now who the hell made thejump101, that i cant remember for the life of me. Its on the tip of my tongue somehow though.
There was also some troll named froz3n with a lion avi on TVS who paraded himself as the plyo king. Also another troll named squidward who reminds me of TheSituation a little
Edit: holy shit. My username was lakers on TVS but thats after i changed it from...Air DS!!! Blast from the past
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wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.
tmac350?
Here is their best video, they are mocking clamantfever. Man, the clamantfever era with the endless flame wars on youtube was sooo fun!
http://www.youtube.com/watch?v=hyYuRCW9lVM
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Lol yeah I remember L-stan too, we were bro's back in the day, also there was a black guy on TVS that was like 5'7 or 5'8 that was really good.
That makes me want to jump again, its settled lol
Todays run was great but shit at the same time. I noticed that I run too much on the outside of my feet so it was just burning like a mofo right above my ankle going straight up on the side of my leg. It got to the point around 10 minutes when I said fuck it and went to intervals for 1 walking lap 2 running ones for the rest of the 20 minutes. Altogether I think i hit around 2.5 miles. Theres a good chance I will just need new shoes that give better support considering how many times I've rolled and twisted my ankles, they probably arent the strongest out there.
then the rest of the workout was just machine work with bent over rows, nothing exciting.
What I am reading is that I underpronate which isn't bad I guess unless it causes pain n shit and so I'm thinking about buying Asics Cumulus shoes which I guess are good ones for that or if I can find a light ankle brace that will just help keep my ankle a little straighter.
http://www.youtube.com/watch?v=kPjpu3GQTjY
This gets me pretty jacked up on my runs but I tend to run faster than I should.
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wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.
tmac350?
Here is their best video, they are mocking clamantfever. Man, the clamantfever era with the endless flame wars on youtube was sooo fun!
http://www.youtube.com/watch?v=hyYuRCW9lVM
damn i forgot how high they got!
L-stan, i remember that guy!
holy shit, clamantfever too! didn't he have some bullshit dunks or something? claiming a 540 when it was a 270 at best, stuff like that? those were the days... i dont think there was ever a bigger vertical jump online community (not counting youtube) than the jump 101. it had over 15k members.
edit: (http://i.imgur.com/lNSTZti.png)
lmfaoooo
anyway sorry to hijack your thread. i'll make a new thread about vert forum nostalgia stuff.
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that ball grip, holy shit
man i have so much motivation to go out and jump now. need to find an indoor court!!!
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Nothing today, my calves were so shot that if I tried to just flex it, it'd cramp up on me so just taking a recovery day instead of active recovery.
Tomorrow will be some legs with other pump up session
and 30 minutes of running and shiiit
Hopefully it goes better than last time, my cardio was perfectly fine I wasn't breathing too hard at all just my legs were shot so I will see.
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Diet wise today was eh, cooked up some chicken for supper and then just had stuffed chicken, 1 breast stuffed with shredded mozzarella and veggies. I miss having them but they can be a pain in the ass to cook so this weekend I might buy the 5lb and stuff it with veggies and cheese, maybe some ham or turkey too.
Damn I want to dunk again haha, watching one of my old videos I liked getting to the point where I would just full on usain bolt sprint to dunk and it was a ballin ass feeling.
gonna try to get to bed early and get to the gym early to make up for a lot of cardio
Holy tits, looks like winter ends next week, gonna be 50 on monday, 60 on tuesday, and 60 on wednesday. So looks like someone will get to run outside and not get side tracked by old folk
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Bought chicken and veggies to make as my main meals for this weekend with a bagel for breakfast, protein shakes and a few other things
Todays workout
Calves were soooooore as hell so I walked for a half hour
Squats: just worked up to 315x3x2 just to get some squatting in but not kill my legs for next week.
hammy curlsx a lot
this weekend I want to try to get 5 miles in each day of walking between work at the gym on sat morning and mon/tues will be nice out so i will go running outside. I have just been exhausted lately so I might switch the running up
Monday- workout and do 10 minutes jog-20 minute walk
Tuesday- cardio and pump with 30 minutes jog
Wednesday- 10 minutes jog, 20 minute walk
Thursday- 30 minute jog
Friday- 10 min jog, 20 minute walk
Saturday- bike
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fwiw i feel bad about the egg roll comment. i was a dick to people who were dicks. :derp:
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fwiw i feel bad about the egg roll comment. i was a dick to people who were dicks. :derp:
LOL I don't remember that comment haha its all good I was a dick and still kind of am.
For the weekend I bought 5-6 lbs of chicken and stuffed them with slices of ham, veggies and like a pinch of cheese. Had a bagel for bfast and basically just rocking that out with protein shakes and clementines.
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At a little over 2000k so far and at a 49% carbs/37% protein/ 14% fat
Went too crazy with carbs today uggh I'll try to keep them low tomorrow.
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Today was a 10 min run with 20 minutes of walking
5 min warm up walk
10 min run- hit a 9:40 mile and I was whooped cuz towards the end I jacked up the speed for the last 4 minutes or so. I figured if I could figure out a decent pace then I could easily beat the 9:40.
-What I will do next time is just work up slow and start off with 6.2mph instead of just 6. tomorrow run will be 30 mins hopefully lol at.. i think its 4.9.
Bench: 225x3x10x1x5
DB flyes- worked up to 50sx10 with 5 partials
Side raise for shoulders(fronts were fucked up already)
DB lying extensions
Weight was down a few lbs, I kept my Macros at about a 40/40/20 split between carbs and protein then 20 was fat. Saturday I hit like almost 300grams of carbs and sunday was like 180 somehow lol I didnt think I had that many carb related foods.
I will probably get a few miles at work tonight so that should be decent to finish off my active recovery.
On sunday I watched my flying101 dvd and it got me all sorts of jacked up just watching Kadour Ziani flying through the air.
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Ive done about 3.5 miles today and will probably hit about 4-4.5 by the end of the day.
I didn't want to be a turd during the week so on the 28th I think I start working Sat-Thurs so I will only be a turd for 3 hours each day instead of the whole day. Wont be spending it on anything fun though ugggh.
I have to stop reading articles about Hillary, just makes me want to RKO her.
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Nothing today, got called into work cuz another person was sick and my calves were just cramped and dead. Calories for tonight are going to be pretty low, but i didnt want to eat shit just to get the extra calories. Had some chicken and french fries for lunch, then the rest of the day is going to be 4 bananas and quaker chewy chocolate chip bars. Tomorrow I am going to chilis and will sadly order off the "healthy menu" Just not the steak again, I stepped in goose shit earlier that was bigger than that steak.
I believe I am officially down 1 belt buckle hole lol I don't want to look at a scale and just judge by how I look and my performance considering I figured I wont knock 2-3 minutes off my time while jumping up 20-50lbs of fat.
So tomorrow is a pull day, I want to get my running all done early so I will do an hour, half hour run, half hour walk, 5 min walk-30 run- 25 walk
Some bent over rows, lat pulldowns, biceps and machines that i was supposed to do today.
I have to start doing abs at some point, I just hate doing them after awhile because they cramp up on me for the first few days and I feel like I'm in labor.
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http://www.youtube.com/watch?v=AFvXFtmjIbU
it was high but still impressive
more to come later
Also
TV SHOW REVIEW TIME!!
Scream the series from MTV
If anyone is a fan or has watched the Scream movies, you would notice that as the movies went on they kind of would pick on itself and the movie genre in general, especially Scream 4 with the inside jokes which made Scream 4 the best in my opinion.
-The TV show had that same feeling, the acting was better than expected
-the killings were on par with the first 3 movies as far as blood and what not
-They kept the basic stuff such as sex, the hot girl that gets killed which sparks everything, the family secrets and the new hot chick prancing around in underwear and bikinis from time to time while the main girl is supposed to be a prude but that didnt last very long
-It's social media based like the 4th movie
-Some of the killings were pretty well done and clever and the stories within the story were a nice way to go
I wont do a sarcastic rating system this time because I need coffee but if I had to give it a rating out of 10
For my expectations it gets 20/10 and as a show I would give it a 10/10 mainly because I am a fan of the movies and the show had me hooked because I'm a sucker for whodunits and yes I was wrong at the end, I stopped it right before you find out haha.
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yeah who cares if it was high, that is a weight that would break 99.999999% of the world in half.
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Yeah whats nuts is that I guess he typically will squat high in training but will smash the weights in competitions. The only other time I have seen someone around this weight was Donny Thompson with 1200 with a suit, knee wraps and it might have been reverse band but I'm not sure.
Its funny that it will make people in the comments section so mad that he was a little high even though 99.99999% of the people in the world cant even unrack that. When I had 550 on my back or when I used to go over 6 just to hold it to get used to the heavy weight I was like yeah this shit sucks hard so having 1100 on your back has to feel insane.
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Whatever the other guard had I think I got cuz i feel like shit
Will try to sleep it off n go later
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Well todays workout was a bust
I hit up machine work and after the chest press and oh press my chest and triceps were cramping up bad. On the run, I made it about 10 ins in and ankles and shins n shit were on fire so again I had to walk 2 laps then run until it was burning bad again and kept doing that for a half hour and hit up 10 mins on the arc trainer and got bored.
I think I need new running shoes and this week i bought new tires this week so I will order the Asics Cumulus next week.
Yesterday I popped some headache pills n what not and went to chilis with my brother. Had a turkey burger with a side of fries and a side of steamed broccoli. The broccoli was a waste of money, there was like 6 pieces and there was salt all over them. Today I just had a bagel and coffee just waiting for my chicken to cook. I will eat 1 breast with veggies for lunch and I am cutting up another breast to eat throughout tonight. When I start working 6 days a week I will prep a lot of chicken and veggies and just bring a cooler with me.
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I know I keep saying this but I am legit at a place right now where I don't have any desires...god damn walkie talkies, anyway, to binge eat or have the urge to snack on pizza and wings and shit. Last time I was like this I got to somewhat decent abs and I've only been eating when i was hungry but I might squeeze in a few here and there to get the calories but for the most part that will only be like a shake or something.
I gotta keep marching forward with the running though and tomorrow I will just be running, maybe some intervals and just do a full body workout after squats to make up for everything. Over the weekend I will try to mainly do chicken, broccoli and 1 serving of peanut butter for each meal and try to find a decent alternative to have if i have a craving again.
Also, just did a round and its roughly 1.5 miles, had to skip one hit because the path was flooded so its around there. Brooke Wells is giving me a crisis on facebook with the slow motion booty shots and looking for like idk road bikes or trail bikes or whatever kind of bikes are out there so I can try to go biking on my days off on the trails.
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if i gave in to my eating desires i'd be morbidly obese. they have become much less though.. you'd think they might be damn near non-existent since i'm ~150. but i've always been someone who could kobayashi everything in sight.
can you run those trails too? there are no trails near me, sounds fun.
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Yeah I can run them, they are like 15 miles or so and lead to a beach, I cant run them all the way though haha.
And yeah I can kobayashi everything in sight too haha but working on it.
This morning
No cardio, the heels on my boots at work tore them up
skwaats
315x2
325x2x2
325x5
DB Shoulder press: 50sx3x10
Lat pulldown: 5 sets of 10
tricep pushdowns: Vbar- 115x15, 135x15
Drop set 145-40 for sets of 10-15
Rope pushdowns: same deal but went from 115-25 and on the 25 i did multiple sets of 1 arm Mandingo extensions until I couldnt fully xtend my arm anymore.
Tomorrow is going to be about 60 so I will try to walk about 5-7 miles at work. and finishing up my coffee and protein shake, later will be chicken titties and veggies.
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Triceps and calves are sore
This week I start my sat-thurs so that will be full of joy lol. I will be getting a bike soon, just dropped about 650.00 on paying my amazon card card off and my tires so I'll wait a little bit.
Going on 5400 steps so far which is a little under 3 miles, so should be 8k more steps to go through today I think. I ate a banana today and going to get some protein shakes going and a chicken tittie. Also, when I'm lighter I wouldny mind training for a half ironman even though I will probably come in last haha
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Well from tomorrow to 45 days within that time frame I'll be losing my main job site to another company. So instead of getting pissed n plowing a digorno I'm going to plow some ass to get rid of my anger considering my operations manager is trying to hide it from me.
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Nothing today: tired from the time change because I forgot it was happening and i ended up shooting the shit with the night guard and got home around 2 or whatever. Also, figured I'd get a jump on getting a new job in general because I really don't want to work in syracuse.
TOnight I will do my normal rounds at work so I will get around a half hour or more of walking each time and tomorrow I will just start my push day.
Alright I forgot to write down too that I have super bad DOMS going on that started on Saturday in my ass and hammies so I will see how it is tomorrow and just try to jog and see if itll warm up my legs enough
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(http://t1.livememe.com/ueo3iw_4.jpg)
that's good hatin'.
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Lol yeah I drank the haterade last night
This worout
Bench 225x20
235x4x3 with a 4x2x3 tempo
DB Flyes: 40x15, 50x2x15
OH press: 50sx3x10
DB side raise for 30x2x10
tricep extensions
15 minute walk, some old people came onto the track and speed racer was on there so i said screw it, ill get my active recovery in at work.
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Just at work and thought of an interesting idea to help get my shit together that probably will not work.
I want to find a calendar or just buy one and write out certain things that I need to do each day before I can get lazy such as
Workout
walk/run 2 miles
Bike 5 miles
then idk something else
cross those off each day depending on what it is and once they are done i can be lazy.
Next week is going to be rough and I will have to squeeze my workouts in somewhere.
I am doing Sat 14.5 hours/sun 12 hours, mon-thurs 8 hours(which will be fine) Friday-sunday 12 hours so I will just try to do mon push, tues pull, wednesday squat and thurs-sunday being runs and active recovery and what not or thursday be squat and wednesday be a strictly running/cardio day.
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Bent over row from 135-235 i think with 20lb increments(10lbs on each side) for sets of 10
DB row- 3 sets of 15 with 70s or 80s I can't remember
Lat pulldown: 4 sets of a lot
bicep currrrlls for girls
7 minutes on the bike, my foot cramped up bad which is normal because I can't have a cardio session go right.
will walk later tonight and just took a test for the post office and have another one next week so hopefully I can get out of this god damn job.
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Nothing today...no particular reason just 0 interest in going, I woke up late and decided between grocery shopping or working out. I chose shopping which I did fairly well at, nothing too bad.
meeting about a job today hopefully and yeah nothing else
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Just walking around at work, I tried to sweet talk my way into a job with the company I am guarding. If I can get it then I'll be sitting pretty for a long time.
Anyway my diet consisted of a smoothie, some granola bars, a oj mixer, I wish I had a Pepsi mixer though, Turkey sausage and will be some chicken n veggies later.
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Diet today was eh, lol
Brotein shake, just got my 5lb jug in byaaah along with mts drop factor and yohimbine hcl. Haven't taken them yet but will soon.
2 bananas
Half a salami and pepperoni sub
2 granola bars
Coffee
Soon to be chicken and veggies
I forgot my popcorn but I've had a popcorn itch lately.
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Today's workout
Bench: 4-2-2 tempo for 3 reps at 225, 235, 245, 255
Db flyes: 30/40/50/40x10
DB side raises: 20,25,30,35,25x10
Lying triceps extensions: 30,35,40,45x10
20 minutes walk- bunch of oldies walked onto the track so i walked off 10 minutes early, will make up for it at work
uuugh I cant wait for my next day off in 11 days and that is going to be an off day. I am sitting on the couch in my underwear all day have a super lazy day. Working on getting a new job here soon its just rough, my buddy has the worst memory in the world and when I do I am going to try and get the new Ford Focus RS if I can find one.
Other than that just eating and going to work today, thursday I wont be able to hit the gym cuz I have a test at 9am and friday if I do id have to get there super early which just wont happen cuz I leave for work at 9.
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Way too stressed out lately and I think it has been wearing me out. I had some crazy fucking dreams last night but I slept through the night because of the Bob Marley tea drink. I got chased by the scream killer but he was in a flannel robe and was floating so idk lol
Nothing today just wanted to relax today before work
Threw away the yohimbine, did some research on it and I think i had an allergic reaction to it, my skin on my upper cheeks were raw and felt sun burned.
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Way too stressed out lately and I think it has been wearing me out. I had some crazy fucking dreams last night but I slept through the night because of the Bob Marley tea drink. I got chased by the scream killer but he was in a flannel robe and was floating so idk lol
Nothing today just wanted to relax today before work
Threw away the yohimbine, did some research on it and I think i had an allergic reaction to it, my skin on my upper cheeks were raw and felt sun burned.
LOL wtf.
get into mediation for the stress!
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Yeah haha I'll get at it tomorrow. I know meditation is sitting there with your eyes closed but I will have to look into it because if I did that now I would just fall asleep so there has to be more to it than that.
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Yeah haha I'll get at it tomorrow. I know meditation is sitting there with your eyes closed but I will have to look into it because if I did that now I would just fall asleep so there has to be more to it than that.
yeah that happens, it's normal! first thing/before food is probably best. i actually sometimes drink coffee before meditation, kinda defeats the point but...i stay awake.
try the 'headspace' app, i believe they do a 'trial' ten days which gives a good intro to meditation/mindfulness.
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Yeah haha I'll get at it tomorrow. I know meditation is sitting there with your eyes closed but I will have to look into it because if I did that now I would just fall asleep so there has to be more to it than that.
yeah that happens, it's normal! first thing/before food is probably best. i actually sometimes drink coffee before meditation, kinda defeats the point but...i stay awake.
try the 'headspace' app, i believe they do a 'trial' ten days which gives a good intro to meditation/mindfulness.
thanks, I downloaded it and will give it a try sometime this or next week
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Well skipping leg days are catching up to me #pussystatus #Doyouevenlift? #wheelsareflat
Dreyth squats: lol well I tried to full squat, definitely below parallel but nothing like his.
135x10
185x10
225x3 with resets
275x3 with resets
295x1
315x1- Felt good but some form breakdown due to mobility issues and went to almost a sumo stance
335xstuff lol i dont remember
Rack pulls from idk a little below mid shin level
worked up to multiple singles of 405
lat pulldowns
tricep pushdown pyramids: vbar into rope so
Vbar handle: 40-145-25 and hopped onto the rope for 25-125-25 and stuck at 25 and 40 doing single arm. I think the stack goes up by 10lb incriments and 15 idk its a weird stack.
and some chest press machine.
I looked over the test for usps that I'd have to take tomorrow and it doesn't seem like it would take too long, looks pretty easy except for the last part which so happens to be a memory portion....my memory is dog shit. For instance
1-99 fuck drive =A
20-150 ass blvd= A
- add in a few more for the A section and then theres a B and C section with similar addresses but different numbers and some different streets and then they give you an address and you have to remember which section a,b or c does it belong to. I'll give it a whirl because I want to buy a Polaris Slingshot
insert photo
(http://cdn.dealerspike.com/imglib/v1/800x600/imglib/Assets/Inventory/67/0F/670F80C3-692F-4B36-B55F-626144DA2AE2.jpg)
around 21k for that, register it as a motorcycle and have a badass summer car.
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while ur on about cars.. i'll take a tesla model-S
(https://www.teslamotors.com/sites/default/files/images/model-s/gallery/exterior/hero-01.jpg?20151030)
i saw one of those slingshot's the other day.. or at least it looked like one. don't see how you can reg it as a motorcycle though wtf.
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while ur on about cars.. i'll take a tesla model-S
(https://www.teslamotors.com/sites/default/files/images/model-s/gallery/exterior/hero-01.jpg?20151030)
i saw one of those slingshot's the other day.. or at least it looked like one. don't see how you can reg it as a motorcycle though wtf.
Yeah teslas are dope but anything with 3 wheels you can register it as a motorcycle, just like the motorcycles that have 2 wheels in the back and one in the front.
(http://blog.caranddriver.com/wp-content/uploads/2015/06/2016-Ford-Focus-RS-103-626x382.jpg)
that is what I really want, 2016 Ford Focus RS, I've wanted one for years but they were only available in Europe, drift button, AWD, 350hp byaaaaah
On a side note Adarq, there's an article about babies at a college getting butt hurt over someone who drew Trump and vote trump in chalk on the side walks n stuff. They said it made them feel fear, pain and traumatized, the President is looking into who did it to press charges, but there are Pro Bernie sanders chalk markings and pro BLM markings there as well and nobody gave a shit.
Your thoughts?
http://insider.foxnews.com/2016/03/24/emory-university-students-traumatized-pro-trump-chalk-markings-campus
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why don't you just get a motorcycle?
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This past week was shit but I'll getry back on track.
The other security company is going to take over this site on either Friday or a month from now. There's a bunch of legal stuff going on and they can't takeover on Friday but who knows.
When this happens my schedule will be mon-frI 3-11 with weekends off..for the first time in 5 years haha.
I will need to figure out what I will eat during the week so I'm not hungry when I get home. Probably sammiches but will need to figure out what I will use instead of bread.
Running low on data will write some more shit tomorrow.
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Bench: 4-2-3 tempo
135/185 warm ups
225,235,245,255,265,275x1 w/ tempo
275x5
-by this time my chest was feeling it and they went up fast but hit a wall on 4
DB flyes- up to 50s for sets of 10 with 5 partials
seated DB OH press- up to 60s for a lot
side raise with dbs for a lot
tricep pushdowns for a lot
walked for 15-20 minutes or so. I cleaned out my guard shack last night just in case that was my last day at that site so i had to get home and clean everything out before I go to work.
will walk more at work tonight and bought a new cooler but it looks like a lunch bag thing uk I cant think right now, anyway with chicken thighs, turkey slices and 35 calories bread.
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Fooooood
what did i eat today.....
2 Bfast burritos
I think that was it lol hmmm
I made 2 Turkey Sammiches with some Honey Mustard on 35Cal bread, some of those chewy bars and chicken I think I could only fit about 1 boob in the container(had to cut the chicken up into pieces)
Workout was decent today and feel strong, havent been taking shoulders too seriously though which needs to change because the 60s were easy and I just stopped there. Gotta check out the hillary news station for the weather which usually is wrong because they both lie. Wednesday might be a decent day to go running outside depending on how cold it could be in the morning.
Thinking about getting a new tattoo, I kind of wish my arms werent covered because it'd be good to put on my shoulder to bicep. Hmmm will have to figure it out
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I was heading out to the gym and i checked my fb messenger and my buddy sent me a picture of his hand from work this morning. A machine ripped off the skin and meat off his middle finger and too off his ring and pinky and now i feel sick
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ew.
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I was heading out to the gym and i checked my fb messenger and my buddy sent me a picture of his hand from work this morning. A machine ripped off the skin and meat off his middle finger and too off his ring and pinky and now i feel sick
gross, i've seen a ring avulsion injury before, they are pretty grim. (i think jimmy fallon had one if i remember correctly?)
BTW - could you explain your journal title to me, i gather it's funny and have spent plenty of time trying to work it out but i'm drawing blanks. :-X
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Haha thats fine
Well at walmart if you buy any shirts over XL it's an extra 2 dollars because I'm sure all that thread for us fatties cost that much to make our moo moos haha
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Haha thats fine
Well at walmart if you buy any shirts over XL it's an extra 2 dollars because I'm sure all that thread for us fatties cost that much to make our moo moos haha
aaaaaaaaaaaaaaaaaaah! thanks man, that did cross my mind but i wasn't aware of the walmart thing haha.
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haha np
Looks like I should wait for the 2017 subaru, looks pretty nice, awd and a honda civic level gas mileage which is dope as fuck. I really want a race car though haha Sucks being in a snowy state
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Rack pulls: Felt shitty today, just a lot of pressure on my lower back and just felt like I couldn't get into the right position so I stopped at 365 before i fucked myself up
Lat pulldowns with some kind of handle lol idk: worked up to a heavy set of 8-10 and dropped to do multiple sets of a lighter weight with 5 breaths between sets
bicep stuff
I really need to look into a new gym that has more equipment.
then I walked for awhile. Weather is clear but still cold as hell so just waiting a bit longer to get back into cardio so i can run and bike outside.
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Diet today was lucky charms in the morning then some chicken thighs. Got my sammiches and bars for tonight.
Just pooped out, around 10am or so I just kept just falling in and out of sleep until i had to get to work.
tomorrow is skwaats plus overall body probably
being my last weekend at my main job site I am going to try to beat GTA5 by the end of sunday.
next week is my tests n shit and then I was told eventually I will be doing 7-3s or something...yayyy. get to workout with douche bags kids.
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paid by Bernies party I believe to protest Trump
wat.
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Aww someone didnt think my picture was funny? I'm so sowwy
Shit, it was me. It was done by mistake, if you didn't comment i wouldn't have noticed.
Fixed.
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paid by Bernies party I believe to protest Trump
wat.
I read that bernies campaign people put an ad out to pay people 15 an hour to protest his rally
oh man you and i inhabit different parts of the internet. i googled that and literally could not find a non-right-wing source. nothing in NYT or wall street journal, nothing in a local or national TV news site, nothing in a local paper. it's all breitbart and infowars and shit. seems to be a conspiracy theory spun out of trump's (untrue) complaint a few weeks ago that sanders was sending protesters to disrupt his rallies.
interesting.
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Going back to separate body parts so it forces me to go and I can't convince myself I'll just do my active recovery walks at work.
I maintained weight while doing 3 days a week which is weird but oh well. If my schedule gets switched to mornings then Idk I might have to find a new gym once school starts cuz I'd have to workout when all of the God damn kids are there.
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Bench: felt shitty and super heavy today, last wee my tempo work felt easier with 275 than my sets today
triplesx185x225x255x275x3 sets then drop set back down.
Incline DB press: 10x50,60,70,85: felt easy but good
Flat DB Flyes: 35,40,45,50x10 with partial reps thrown in
Push ups:Incline and on the ground for idk multiple sets
Triceps on lat pulldown
Had to get home to do the wash and make some appointments.
felt good, super furious so i got a lot of it out at the gym.
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I have a million dollar idea and I know how to do it and I will know it probably a few weeks if it will work. I plan on trying it out on idk maybe saturday so around the 23rd I will know if it has worked or not so stay tuned!!!!!!!
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Nothing today, had to get a lot of shit done.
I hope this Panama Papers thing just destroys Hillary...I can't wait for it.
I'm about to poop myself, I figured out how to do my million dollar idea, just gotta see if i can make it at home first
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Nothing today, after work last night i shot the shit with my buddy that got his hand fucked up for a few hours and didn't wake up when I wanted to. I had to wait for a phone call to check on the status of my application and of course i spent all day dicking around because HR never called. So that was a waste grrrrr and I will have to call them tomorrow. I have my civil service test on saturday and the place its at is right down the road from my old gym so I will mainly hit legs on saturday cuz they have a hack squat and vertical leg press and all that good shit but also do a full god bod workout.
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Rack pulls: did a few singles with 365
Deadlifts and rack pulls just few awkward and I cant get in the right position. I will try to do deficits because I can get into a better position on them next week and see if it helps. I just don't want to pull my lower back on working higher than 365
Bent over rows: sets of 10 from 135, 155, 175 then drop set
lat pulldowns
biceps
velcro shoes lined up on the bench outside the track means gray dawn was walking on the track.
Went early which felt decent but i had to super set just about everything with taking a dump. I didn't really eat anything yesterday and I felt just super low energy and woozy and just the i might pass out feeling so I stopped at the only open place....bk and got a few fish sammiches lol It tasted kinda gross but I didn't pass out while driving home but I did shit my brains out this morning.
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velcro shoes lined up on the bench outside the track means gray dawn was walking on the track.
lol
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Woke up around 7, got on the shitter until 730 to make sure I was all good to go
went to the park to walk the track and did 3 miles roughly(the tracker tracked my steps around the house and to the car and to the track etc etc)
This track is pretty big but kinda shitty cuz its like asphalt or some shit and its pretty rough on the joints. I walked a few miles then decided to do every other straight to jog/walk/jog etc etc. Each lap is .33 miles so bigger than a normal sized track which makes sense and I must have ran way more than a half marathon back in the day on it. The fastest pace I got up to walking was 9.1mph lmao I'm sure it is wrong though even though I was hauling a lotta ass.
BFast
2 pieces of bread with minimal butter
3 scrambled eggs
Eye round steak: I didn't eat much because it was pretty gross, Walmart is starting to have the shittiest steaks.
Lunch: Might go with a chicken pot pie and a protein shake
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wait what happened to the million dollar idea?
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Ate half of the pot pie cuz it was gross and now I'm feeling drained like I'm about to get sick. Ate a pear too omg I love pairs
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Full squat form work
barx10
135x5
185x5
225x3
255x3
275x3
290x1
300x1
drop set back down
-It didnt necessarily feel heavy or hard but going that deep just tore my quads up faster so by 300 my legs were a little wobbly
RDL: went light just doing working sets of 185x10 supa set with 80lb db front squats
Hammy curls: single leg up to shit idk 65lbs and my hammys had a massive leg pump with 10 partials after each weight
pretty much it, felt good for a starter leg day, will up the volume and intensity over time. for the longest time I was just doing squats and hammy curls so throwing in more exercises I have to ease into it.
Also, I applied for a job that would be a 2.5 dollar pay cut but it actually would be less stressful and its right down the road from my old gym and it's mon-fri. It's a split shift so there is like 3 hours between shifts so I can just join my old gym, go workout, hit up some cardio, sauna etc etc and go back to work.
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Woke up at 7am
Walked at the park from 7:20-7:50
Gym time
Bench: Warm up
135x10
185x8
Working Supa Set
Bench:225x18/DB Fly 40x12/30x10 partials
225x5 / DB Fly same
185x6/ DB fly same
Push upsx4x15 incline
machine drop set
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How much does one month of "living" cost for you?
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How much does one month of "living" cost for you?
Bare minimum would be
900 or so if all I paid for was food, car insurance, rent, and minimum gas. I am not much of a risk taker when it comes to money so I will wait until I have a new job to peace outta there.
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My workout was Arms and it was shit
I walked in and somehow managed to trail in just a shit ton of dirt so i cleaned that up which killed my motivation
no matter what I couldnt get a pump in my biceps so that made me lose motivation to do them
triceps were fine but I think the douchebag i went to school with took the handle I use and he will know the deal later because I'm at a miserable point right now where idc if its a small or big thing happening, ill flip tits.
Gotta go into work early and stare at the wall all night, hopefully back tomorrow turns out to be better.
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Hm... 900 $
I think I was using about 150$ per month for the last 1.5 years, lol. House maintenance + electricity bill + internet + some prepay phone + food + gym membership + some sweets.
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How much of a cost difference is there between the US and Romania?
In my area lets say, if you can get subsidized housing its like 300 a month for an apartment, but typically you can find one for 500 a month or so for a 1 bedroom in an iffy area haha.
Also, is it bad that I just became a 7th day Adventist to get out of working saturdays? I told my supervisor that I am now and I wrote an email to my Ops manager who is a dumbass that I am one now. On the low low I'm really not, I just dont want to get sent across state to work bullshit sites on my day off.
I just made a certificate that certifies me as a 7th day Adventist lol its legit now
In terms of food, it might be worse here, or the same. Except we make 10 times less. In terms of housing, I have my own apartment (my dad's). So I don't have to pay rent, just the house maintenance.
But a typical rent is about ~200$ or so.
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How much of a cost difference is there between the US and Romania?
In my area lets say, if you can get subsidized housing its like 300 a month for an apartment, but typically you can find one for 500 a month or so for a 1 bedroom in an iffy area haha.
Also, is it bad that I just became a 7th day Adventist to get out of working saturdays? I told my supervisor that I am now and I wrote an email to my Ops manager who is a dumbass that I am one now. On the low low I'm really not, I just dont want to get sent across state to work bullshit sites on my day off.
I just made a certificate that certifies me as a 7th day Adventist lol its legit now
In terms of food, it might be worse here, or the same. Except we make 10 times less. In terms of housing, I have my own apartment (my dad's). So I don't have to pay rent, just the house maintenance.
But a typical rent is about ~200$ or so.
Ooh ok yeah. I mean i did 100 dollars a week for food and thats like going BB status which is like 2 dollars a pound for chicken roughly, a few family sized bags of veggies for 10 dollars together and then almond butter and drinks(flavored water or whatever) with some left over for like a cheat meal of pizza or something.
Ever thought of doing a dual citizenship and being part 'Merican to probably make a lot more doing the computer stuff over here?
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Bored, planning out my workout
Deficit Deadlift: Just go as I feel
Bent over rows
1 arm rows
lat pulldowns
something for abs
Says its a chilly start to tomorrow so if its not too bad and i can get away with wearing sweat pants and what not to walk outside then I will, if not then I will just go to the track and hope the zombies arent on it.
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How much of a cost difference is there between the US and Romania?
In my area lets say, if you can get subsidized housing its like 300 a month for an apartment, but typically you can find one for 500 a month or so for a 1 bedroom in an iffy area haha.
Also, is it bad that I just became a 7th day Adventist to get out of working saturdays? I told my supervisor that I am now and I wrote an email to my Ops manager who is a dumbass that I am one now. On the low low I'm really not, I just dont want to get sent across state to work bullshit sites on my day off.
I just made a certificate that certifies me as a 7th day Adventist lol its legit now
In terms of food, it might be worse here, or the same. Except we make 10 times less. In terms of housing, I have my own apartment (my dad's). So I don't have to pay rent, just the house maintenance.
But a typical rent is about ~200$ or so.
Ooh ok yeah. I mean i did 100 dollars a week for food and thats like going BB status which is like 2 dollars a pound for chicken roughly, a few family sized bags of veggies for 10 dollars together and then almond butter and drinks(flavored water or whatever) with some left over for like a cheat meal of pizza or something.
Ever thought of doing a dual citizenship and being part 'Merican to probably make a lot more doing the computer stuff over here?
My dad lives in Canada, actually. But my studies won't mean much there, they speak French (a bad version of it) and so on. Plus he told me people over there act like total robots. We over here are funny, are "latin-blooded" which means a ton of jokes and easy-going ways. Different lifestyles.
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How much of a cost difference is there between the US and Romania?
In my area lets say, if you can get subsidized housing its like 300 a month for an apartment, but typically you can find one for 500 a month or so for a 1 bedroom in an iffy area haha.
Also, is it bad that I just became a 7th day Adventist to get out of working saturdays? I told my supervisor that I am now and I wrote an email to my Ops manager who is a dumbass that I am one now. On the low low I'm really not, I just dont want to get sent across state to work bullshit sites on my day off.
I just made a certificate that certifies me as a 7th day Adventist lol its legit now
In terms of food, it might be worse here, or the same. Except we make 10 times less. In terms of housing, I have my own apartment (my dad's). So I don't have to pay rent, just the house maintenance.
But a typical rent is about ~200$ or so.
Ooh ok yeah. I mean i did 100 dollars a week for food and thats like going BB status which is like 2 dollars a pound for chicken roughly, a few family sized bags of veggies for 10 dollars together and then almond butter and drinks(flavored water or whatever) with some left over for like a cheat meal of pizza or something.
Ever thought of doing a dual citizenship and being part 'Merican to probably make a lot more doing the computer stuff over here?
My dad lives in Canada, actually. But my studies won't mean much there, they speak French (a bad version of it) and so on. Plus he told me people over there act like total robots. We over here are funny, are "latin-blooded" which means a ton of jokes and easy-going ways. Different lifestyles.
Ooh ok, I wouldn't mind going over to Romania to check out the Palace of the Parliament. I saw a Romania episode of Top gear and I just want to see how big it is in person haha.
Workout was shit, couldnt deficit to save my life and it just screwed everything else up, not worth mentioning.
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Canadians all speak English, too. Even most Quebecois.
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Protein Ice cream: 15 minute mark, you're welcome
http://www.youtube.com/watch?v=iKXPKiD5qE0
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#TBT
(http://freepatriotpost.com/wp-content/uploads/2015/11/1969396_10152402444528604_2182289756626446443_n-777x437.jpg)
Yeah, as shady and fake politician as it gets.
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Yeah haha
Well no gym today, took my assessment for the usps and have my test on monday.
Some freaky shit, the girl who I used to workout with that if I wanted to settle down with the white picket fence and all that jazz itd be with her. Her dad just died today and I never saw any posts about any health problems or anything considering the guy was in his mid 50s or so and was waaaaay healthier and waaaay better shape than me. If i had to guess he used to go for like 50 mile bike rides all over the roads and possibly got hit by a car or something but idk. Just odd getting on fb and seeing that, former military, short shorts wearer and deep squatter plus he was a pretty cool dude, he was in our group of powerlifters when i first started in the gym with everyone.
yeah its a wake up call and I have to take this shit serious
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z
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here's a clip of it. he's not snatching, but he's also not cleaning. then again, most crossfitters don't do proper power cleans, either. the bar is just light enough for him to pick up and put down. beast.
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yeah haha, you can compare it to Dan Bailey, he does what they both do up until he gets tired towards the end then he catches it. It's still impressive for guys that massive doing that workout that fast because grace is pretty exhausting. Strongman are way better conditioned than people think.
the current comment from someone
Big deal a bigger stronger strongman lifted a light weight 30 times faster than them. Well I didn't know there were weight classes in crossfit....lol So defensive it's hilarious.
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I didn't barbell today, just lazy but figured I'd do something tomorrow. I will try to find my basketball, if I can't then I will hit up my old gym to do a diesel workout.
Diet wise I had my cheat bfast with bfast burritos, I just ate 16oz of steak and veggies, well i still have some more veggies left.
Watching prescription thugs on netflix and going to apply for another job.
I was going to get turkey slices but some guy at the counter was like oh mam you can go before me I'm getting 5 subs and she said oh thats fine I'm getting 5 subs too and I didn't want to stand there for an hour.
picked up my Almond milk, freezing up some ice for my protein ice cream experiment later.
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bought a new basketball at the walmarts today and stopped by the park on the way home to shoot around.
My vert is almost non existent and i dicked around for about 25 minutes and my lower back was killing me lmao ugh im so out of shape.
I didn't really try too hard to jump high but the one i did like made it so my body felt like it was going to implode.
My Gpa owned and ran a sawmill for an ass ton of years and ended up selling it and the second owner ran it into the ground. I guess my Gpa wants to get back into it so I'ma convince him to invest into it. If it works out then I won't have anymore bosses!!!!
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No Barbellin' today, took my test at 9am and they email your results but since I wasnt on a secured network I had to go home to look it up and apply it to other areas. Got a 85 which idk isn't too bad for a test where you just wing it and nothing to study for. The memory part I think screwed me over. For example
Box A
1-50 morgan street
2000-3200 jack street
etc etc
Box B
51-100 morgan street
3201-6000 jack street
etc etc
Box C
something street
some other street
etc etc
and I had to memorize all of them and then I got a list of addresses, 32 i think where I had to try and place which address belonged in which box.
It wasnt too bad while I was taking it but I def expected more than a 85
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z
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Musk would fuck you up so bad. He's basically ironman.
relax!
also TESLA > *
:f
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SKWWWAAATTS
Full skwaats: warmed up with the bar, 135, 185 and starting having some aches so i threw my knee sleeves on
225x3-5
275x3
300x3
315x3
335x3
Drop set
DB Front Squats
80x10
90x10
100x5(just hard to breathe)
110x5
125x5
Hammy Curls
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z
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trans people go to the bathroom because they have to take a piss, just like everyone else. more republican politicians have been arrested for sexual crimes in bathrooms than trans people.
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trans people go to the bathroom because they have to take a piss, just like everyone else. more republican politicians have been arrested for sexual crimes in bathrooms than trans people.
Exactly. But for the Republican mind, it's always something perverted as the reason behind anything.
Fuck. I should become a Republican.
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as far as the trans/bathroom thing goes... does it really matter if you go into the bathroom designated for your gender? I get the concern about people abusing this "acceptance" in the act of perversion.. but, that is probably going to be extremely rare AND women's bathrooms have stalls.
actual acts of indecency, perversion, sexual misconduct etc from a man entering a woman's bathroom, can lead to prosecution.. the same if a woman does so in a men's bathroom.
so I really don't get the concern.. If I walked into the men's bathroom and I saw a female, it'd be weird, i'd probably walk out to make sure i'm in the correct bathroom.. then realizing i'm in the correct bathroom, i'd go back in and handle my business. It really wouldn't bother me, afaik.
The GOP seems to always phrase it as if it's a male child predator entering a women's bathroom to violate your kid.. blatant scare tactics, as usual.
And like LBSS said..
trans people go to the bathroom because they have to take a piss, just like everyone else. more republican politicians have been arrested for sexual crimes in bathrooms than trans people.
If everything we do is framed with these artificial fears, we're so fucked. The same case can be made for leaving kids alone with priests or teachers. We're toast.
pc
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ALSO!!!! Hillary, not all black people are obsessed with hot sauce so claiming that you carry hot sauce everywhere you go trying to copy beyonce to appeal to the black community is horseshit. Show you carry hot sauce on you at all times or :gtfo:
#Proveyouhavehotsauce
#Hotsauceliar
#DirtyDickHotSauce aka #MonicasSuckStick
(its a real hot sauce name lol)
http://time.com/4299124/donald-trump-hillary-clinton-hot-sauce/
apparently she's a legit hot sauce connoisseur.
what she said (and where she said it) could still be considered pandering I guess.. but given all of the evidence of her fucking loving hot sauce for a very long time, lmao, she deserves a pass on that one ;f
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Idk I still call BS. Nobody likes flaming shits and Idk ifor someone loves hot sauce so much that they justify having to put TP in the freezer to battle the hell that will happen.
The way she did it made it seem like she could say she carries watermelon or kool-aid packets with her at all times and it would have felt similar.
ya but it's not though.. apparently she does actually carry hot sauce with her at times. HEH.
it could be pandering given the show she was on, but I still think she deserves a pass on that. I think Trump's bible comments and Kasich's hideous pandering in NY are far worse.
http://www.youtube.com/watch?v=-PX2SicPw1A
http://www.youtube.com/watch?v=BJ5NyN7S1ao
http://www.youtube.com/watch?v=xhstvoHnJlg
Hillary's hot sauce & dancing (alleged) "pandering" are nothing compared to that :)
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(http://images.craigslist.org/00h0h_3gmMLn2HXYh_600x450.jpg)
I swear to Thor that one day I will rescue you. No car should have to go through it's life with those rims :'( :'(
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Playlist for workout
-Re-education by Rise Against
-Rise by Sixx AM
-Sober by Tool
-Sound of silence by disturbed
-State of my head by Shinedown
Then I put it on a random radio station
Chest: Bench went pretty good today, felt strong and wanted to film but I'd need a tripod for my S6
Bench: 135x5, 165x5, 185x3, 205x3, 225x3, 245x2, 260x2, 275x2, 290x2
3 Board press: Close grip 225x3x5(board kept moving and hitting me in the face)
Incline DB press:90x10, 100x10, 110x8
DB flyes: 35x15, 40x15, 45x10, 50x10, 35x a lot
Incline push ups: 4x10-15
Machine Press drop set: 200-80 by 20lb increments.
I've got huge hamstrings, holy tits. I was sitting down on the machine and theres a mirror where i was mirin myself and said to myself, my fucking legs are fat and then i flexed it and realized it was just my hammy is on roids lol. #RDL4thewin #HammycurlstilIDie
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No, we have to find way to rehabilitate these people. Otherwise they are completely useless and a burden to society for as long as they live, beyond the fact that their lives are wasted and lost for one idiot thing that they did (yes, I know, the girl that was killed had her life wasted away, but as a society, we have to be better than those abusing the society). It's that simple.
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Kids are fucking stupid, holy shit. I read an article about an incident like today or recently a 16 year old girl was fighting with another in the bathroom at school then was jumped and left in critical condition and later died at the hospital.
What's fucked up is if the attackers are the same age, they will probably get a slap on the wrist which is complete bullshit. Fucking people today aren't scared of the god damn laws because they are a joke. At 16 I did stupid shit but I was also able to think about IF i do this then this this this and this could happen, so is it worth it?
If you are old enough to be trusted to get behind the wheel of a car where you are constantly making decisions then you should be old enough to be tried as an adult.
Lock them up and throw away the key, they can't fight over a man in prison.
Also, did anyone see the dildodrone? Shit is weird.
regarding the "back in my day" rationale.. there's far more laws/penalties now than there was in your day, than there was in my day. When I was in elementary school, you could bring a toy gun to school without incident. Now, if you draw a gun, you can get expelled. HEH. Also there are much tougher penalties in place for bullying and assault in schools. Young kids are being tried as adults and such; law enforcement steps in at these K-12 schools to handle fights and such.
To illustrate my point.. in 1998 I had a teacher who was high (apparently on crack) in the classroom, several times. She'd fall asleep while teaching us. You're not going to see any cell phone footage of it, or any news stories.. because "back in my day" (lol) there wasn't any cell phone cameras or facebook's to share it on. :lololol:
The only thing that's changed between "back in your day" and "back in my day" is the media (online and tv) saturation of all of this stuff. It's like when my mom talks about how it was "safer" back in her day. Meanwhile, kids were getting abducted left & right, serial killers having the time of their life. For example, people think it was "safe to hitchhike" in the 1960's.. It's probably safer now. No one knows what the hell was going on back then, no cell phones, no traffic cams, no sex predator lists etc. People just went missing and no one outside of their local community ever heard about it. Now that's eerie shit. They had to put faces on milk cartons.. that was there facebook. lmao.
dem stats.
http://www.disastercenter.com/crime/uscrime.htm
rape is way up.
i imagine changes in prosecution (of everything on that stat list) influence stats over time.
pc!
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No, we have to find way to rehabilitate these people. Otherwise they are completely useless and a burden to society for as long as they live, beyond the fact that their lives are wasted and lost for one idiot thing that they did (yes, I know, the girl that was killed had her life wasted away, but as a society, we have to be better than those abusing the society). It's that simple.
and remember one thing.. it's our system which is failing the youth.
I have this habit of looking at the system first, before looking at the people. Obviously people need to be held accountable for their actions.. But the piss poor education system, sugar-crack-fiend nutrition culture, crap health care system, disproportionate criminal justice system, for profit prison system, innocent people put to death penalty system, violence acceptable - nudity not acceptable, corporate & social welfare system, failing infrastructure, perpetual warfare state .. deserves alot of blame.
Why are we so quick to blame a kid who lashes out in a high school bathroom, beating someone to death.. when our society is in a perpetual state of warfare where violence is accepted?
Fuck, and you've also got kids growing up drinking water with lead in it. wtf.
Everything I mentioned above is a problem with the state.. we also have parents using violent video games as baby sitters, and violence all over tv 24/7; that's another issue, but still intertwined. Bad parenting is probably the biggest issue, but when you fail the youth who then become parents, what do we expect?
In a different story, the GOP always does this. They always find someone to blame, to distract people from the issues I mentioned above. It's always immigrants and poor people. It's a very effective tactic. (The democrats do it too, but they usually blame republicans and now Wall Street, which I think is far more fair :)
All i'm saying is.. ya hold these violent offenders accountable, but like raptor said, don't give up on them.. because in many instances, the system we have in place right now, helps perpetuate their behavior.
It's just a big cycle of wreck, IMHO.
In a nutshell.. any time someone does something, hit rewind.
pC!
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BACK in my day workout
DB RDL
60/70/85/95/105/115x10
BB row: 95/115/135/155x10
Lat pulldowns, a lot
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Fitness Goals: Michael Jai White
It's too bad hes always in direct to dvd films, he is the black Jason Statham and I think the biggest movie he was in was exit wounds.
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Fitness Goals: Michael Jai White
It's too bad hes always in direct to dvd films, he is the black Jason Statham and I think the biggest movie he was in was exit wounds.
he was in The Dark Knight too.. I still remember watching that movie, mind blown. Wasn't expecting it to be as good as it was.
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Fitness Goals: Michael Jai White
It's too bad hes always in direct to dvd films, he is the black Jason Statham and I think the biggest movie he was in was exit wounds.
he was in The Dark Knight too.. I still remember watching that movie, mind blown. Wasn't expecting it to be as good as it was.
Ooh ok yeah, I didnt recognize him cuz he wasn't doing spin kicks and shit. That movie was as good as it was because Heath went full blown weird for the role. Idk about Jared Letos Joker in suicide squad but if he or anyone else took that role in the dark knight it wouldn't have been nearly as good. I still think that bales batman was awful lol
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Finally got my BBall pump so tomorrow morning so I will either go to the park or just go in the gym.
Gotta hit wheels tomorrow, thinking about doing maybe 275-300 for doubles until the bar speed slows down
then normal shit and hit arms just to get them out of the way.
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Skwaats: plan was to do doubles at 275 until bb speed slowed down and didnt quite go like that
BB/135/155/185/205/225/255x10-3
275x4x2
got bored
275x10
As far as full squats go this is a i guess PR, they may not be as low as when I don't have my knee sleeves on considering they are tough and sometimes make it hard for me to get ass to grass. They are feeling a lot more natural though and my set at 155 for some reason felt perfect, barbell was in the perfect spot, form felt perfect, went ass to grass and then the other sets I felt like i had a hard time getting the barbell into my back.
DB Front squat
125x2x10
Hammy curls: single legs from 30-75 for sets of 10
no bball, rained
Diet so far
Bfast
2 rice cakes: 100 calories and 22 grams of carbs
2 eggs: 160 calories I think
1 pear: 100 calories
2 small pieces of sausage, idk how many calories idk around 200 calories or so
Total: 560-600 calories
Pre-workout and felt full and the rice cakes actually tasted good AF
Lunch: my angus beef in 8oz package stuff idk its good though
Birds eye steamable noodles, broccoli and cheese
630 calories/ total so far: around 1200
The rest of the day
Oatmeal bars, turkey slices and turkey sausage
I got my paper for the agility test for one of the counties already so I must have gotten a high score on my test. I will still take the post office job if I get it over that county but the other two I can't pass up on. I will be hopefully getting a call for an interview soon which will make me more jackederest and tannerest for a few reasons.
The shifts are 12:50-5:10 mon-saturday but I can pick up more hours at other offices if I feel like it. I won't need to go diesel and buy way too much food for work considering I can just eat lunch, bring a small snack and then go right home and eat dinner, I wont have to keep buying my shows on amazon, save money on gas cuz it's only 5 miles away and I can still work out in the morning. Hopefully it works out but if I get into the jail in Syracuse then I will switch to Hercules gym, it's where some of the strongest mofos are but on the girl side, the chicks there praise cat deadlifts and just shitty form but they have nice equipment.
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Was going to play bball this morning but I left the house and had to haul ass to my car because I was under sniper fire. Once I escaped I got halfway to the gym and had to take a detour because I ran into a sharknado.
Got to the gym
Bench
warm up: 135,160,185,205,225,255x10-3
275x5x5x4x3
Close Grip: 225x8-10/135x a lot
Had to fight off some ninjas
Incline DB press BB style: 60x3x10-15
Flat DB flyes: 35/40/45/50/55/60x10
Machine press:200-100 drop set
People asked me to show them my workouts but I said IDFTS and deleted them, about 30,000 pages worth.
Bfast: 2 eggs, 2 rice cakes, coffee, 1 pear and a 50gram brotein shakes with half milk half almond milk.
I was one sexy mother fucker when I was leaner. I found my onedrive whatever that is and it had old pictures on it and yeah I must have taken that one to show off to some chick. I find it weird that this one drive thing had old pictures on it and it's just creepy.
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http://www.youtube.com/watch?v=jVDyDVQgOcQ
Just putting this video here so I can watch it tomorrow because I plan on hitting back and arms hopefully waking up early to get to the gym.
I need to start hitting my triceps from different angles, I tend to just do elbows to the sky and to the ground but haven't done anything flared in a long time.
Also, considering my bench grip I rely a lot on my triceps and I have to stop being lazy with them. I have a feeling if I just get my triceps back to where they were then my bench will go up fairly fast just like how I was going diesel on ab work my skwaats jumped up.
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I have my interview on Tuesday and at the minimum of 35hrs I will still pull in about 120 more per week than I am now but there is a chance that I will do like 2 hours for 3 days at other offices but for now I'll just sit back and relax.
I won't have to buy my shows anymore which would be nice, I can go on a regular meal plan, I will save...well i mean right now i drive about 65 miles a day if I go to the gym. With this job I will only be driving 22 miles a day. Say my car gets 25 miles to the gallon which I still think is a bit high, I still spend around 29-30 bucks a week in gas. With this new job I willl spend 10 dollars lol....I better get this job.
I just want to leave work right now lol
anyway ill just stop by the gym after my drug test tomorrow and do what I can, possibly back and arms
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https://www.facebook.com/xamazingx/videos/272309319776847/
ET has a point
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SUPA PUMP
Notes:
I will start doing DB RDLs first, by doing these first with heavy weight and really flexing my lats lead to a better back workout
Doing 3 different hand grips and ways of doing side raises fucking kills and works amazeballs
DB RDL
60x10, 70x10, 85x10, 100x8, 110x5, 120x5
-Lats and hammies were pumped up
DB Row: Worked up to 85s really squeezing and slowing the movement down
Lat pulldowns: this is where it got good, on the first set it felt like I had a back boner, tons of blood rush
I went heavy then back down, and yeah wow
Shoulders: OH press from 95-155 for sets of 10
DB Side raise: 20,25,30x10
Grip with hands all the way up to the side of the db that is out away from your body, middle or normal grip and then grip all the way back towards the side of the DB thats near your body. DBs started out at my side, then on my quads and then in front of my body. I focused on keeping "pinkys high" and Id do a lot and lean forward and back forward and back and by the end my entire delt was pumped.
I should also add that changing the grip makes the movementa lot harder which is why I didn't gof heavy with them.
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No gym today Cuz it's closed on sundays now.
Woke up and my whole entire shoulders and upper trapz are just cooked.
Diet wise I had 2 eggs, shrooms and 2 chocolate flavored rice cakes. I took a 5lb roll of ground turkey and stuffed it with cheese and mushrooms and cooked it so I will have some of it for lunch and try to stick to good shit.
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Woke up late today to a phone call but I still thought it was only 7am, idk why i slept for 11 hours but oh well. Will try to get to the gym at 7 to hit legs tomorrow then get ready for my interview at 11.
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Warm up bench
135/165/185/200/225/255x10-3
Working sets
275/290/300x5-3
225x10
DB flyes: 30-55 x 5lb increments
tricep pushdowns, see even centopani video
push ups
30 minutes of bball, I was able to go maybe 1 step in front of the half court line and do a "foul shot" so that was pretty dope
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x10-3
x5-3
what does this annotation mean?
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I'm not sure what I did for reps for each but in the beginning sets like my bench at 135 - 225 i went from 10 reps and then worked my way down to 3 by the time I got to 225 but just didnt keep track of what reps I was doing for each particular weight.
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Awkward RDLs
135/185/225/275/315/365x 10-1
These were awkward because Supa set Steve was taking up the squat rack and just going to do other random shit when i got sick of it and confronted him about what he was using and i thought he was going to shit himself. So i was stuck in the shitty half rack where i had to walk out my RDLs and the legs come out far so i had to stop right above them and it was just a shit show. On 365 I hit the legs of the half rack and it fumbled in my hands, I recovered but I was done at that point.
DB RDL: I still have to squat so I went light with these
85/90/95/10x10
Lat pulldowns: went heavy then light for a rep out set.
some biceps
10-15 minutes of jump roping
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NBD but I got the top message of the week.
Some real recognize real shit will be posted later
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Adarq, thoughts?
(https://scontent-dfw1-1.xx.fbcdn.net/hphotos-xtp1/v/t1.0-9/13076753_10205653334003502_2974301931964410307_n.jpg?oh=1f766790bde2a1a6d46b0f172ffbcd88&oe=57764166)
I 100% agree with this, learning a trade is pretty much better than a degree to an extent. There is boces that you can go to in high school and all that but once you're older the classes they offer aren't really as in depth as what high schoolers get and it will still cost you 3 grand or so depending on what you do. Learning to weld, fab, run heavy machinery, electrical etc etc will give you a more useful skill and a higher paying job than a lot of bachelors or associates. A guy I used to workout with is a boiler maker and works half a year pulling in 80 grand: went to a trade school. I see a lot of posts for electricians at 35hr, construction jobs starting at 15 or so just to hold the stop and slow sign and 20-30 for working the equipment.
Can't say I disagree with much in this post. I wouldn't say trade school is better than higher Ed but I wouldn't say higher Ed is better than trade school... Although i think that's probably what you were getting st by qualifying it by saying "to an extent." The truth about the student debt crisis is it isn't so much because higher Ed is too expensive but rather because it isn't the necessarily the investment it's sold to be...
I saw a very frustrating ad for a for profit school that quoted a statistic that since 1950 those that get a bachelors degree make some amount (I think it was like a million dollars) more over their lifetime than those who don't... The statistic is meaningless because where you have longitudinal data (the 50s, 60s, and 70s) about lifetime earnings getting a college degree was something done disproportionally more by wealthy people. Really, is it surprising that people who are born to wealthy families make more over their lifetime than those who are not? You could easily say that children who do equestrian, rowing, polo, or wear sweater vests make more over their lifetime than those who don't.... Unfortunately the statistic about lifetime earnings and college degrees is as much a that a degree leads to class mobility as it is that America is not quite the meritocracy we wish it was...
I went to higher education for almost 10 years and while it helped me find a career far better than what I would have without it, I fully admit that I was very lucky - a college degree as a means to economic success is not for everyone... We either have to have the people wake up to this or if we are going to push the utility of a college degree as more than just a tool for personal edification (which some may believe useful or necessary in its own right) we have to make it free or affordable like high school is... Getting a college degree has become such a cultural achievement that maybe we can essentially merge trade school and college to an extent... Forgive loan debt and allow everyone to attend college and take a few liberal arts courses - but also offer real trade options to upper classmen so they can graduate with a marketable skill along with knowledge about western civilization - after all not every classics major can be a classics professor...
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I made a calculation and I earn under 3$/hour as a programmer, right now.
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Had to work a 12 today so no gym, I hate this job so very much...oh so very much
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No gym, catching up on z's so my eye will stop twitching. I
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Full squatsx3 w/sleeves
135/165/185/205/225/250/275
Full squatsx2
300/315
Full squatsx1
335/350/365
-I felt like shit today but I still wanted to go decently heavy.
DB front squats
85/95/105x10-5
single leg hammy curls
I went from 25-65 and my legs cramped up
shoulder work db side raise
3 different grips with pinkys high for sets of 15 or so then I did the same thing but i leaned forward a bit to activate my rear shoulders.
20 minute bike ride
I am probably down about 4lbs from the last time I weighed myself. I had about half a bottle of gatorade in me, hoodie and shoes on with no food because I went ham on Captn crunch last night.
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Chesticles
Bench: 135/165/185/205/225/255x10-3
275x8
225x10
135x10
DB Flyes: 40/45/50x10
- felt shitty, super tight and no pump
tricep work
my big toe is adarq wrekt so that just sucked walking around.
Super stressed out, applied for another post office job in a town near me and if i get it then ill be looking for an apartment even though its a 10 minute drive but what gets me through the day is thinking my aunt will wrap her car around a tree.
SOunds bad but theres been bad blood for a long time and I'm at the point where I need to gtfo
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Bfast was about a 50 gram brotein shakes.
Lunch: 2 rice cakes, 4 scrambled eggs, 1 steak.
Later: some bars and 1/2lb of salami
By the end of the day I'll have roughly 2300 calories. So I will take in another protein shake which will put me over 200 grams for the day, 110 carbs and about 130 grams of fat.
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So nothing today, got home at 2am and woke up with a massive headache and stuffy nose like usual, just taking a lazy day.
From the looks of it I will be doing noon-8 for my current job soon and I'm hoping if I get the post office job I can do a 7-10(but get paid until 11) and then just head right to work..I even have a sweet 83 right hand drive jeep picked out lol
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Well in the middle of the night I got a cramp in my calf and it's still fucked up, picking up bananas for work.
Friday will be back and bis and saturday shoulders
New Goal is to build muscle, focusing on losing weight probably isnt helping too much but if I try to get my mind on building muscle in a more healthy way it might put my mind in a better place. When I was super into the Animal videos(frank mcgrath and Erik Fankhouser etc etc) I didnt try to lose weight but just build muscle and i got fairly lean. I also am going to pick up a stairmaster if its still available in a few weeks, same model as the one at my old gym and its badass.
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Back
RDLs
95/135/155/185/205/225x8-10
DB rows- did 2 sets and just wasnt feeling anything
Lat pulldowns by a lot
Seated rowx a lot
bicep curls
20 minute bike ride
got some Bananers
Got an email about another job, bigish pay cut but its the one where id work from like 7-1030 then 1:30-5 or some shit. It's right down the road from my old gym so Id be able to join it again and just workout and eat lunch within that break period.
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Quickie log cuz I'm on my phone and I don't want to type on it.
Shoulders
Oh press: 95-185x 10-5
DB Oh press: 50-80x10
DB Side raisex a lot with multiple grips
Drop set on machine press
Triceps
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I have new knee sleeves and shit coming in today so i didnt want to go through another leg workout with my tough ass knee sleeves, they get annoying after awhile. Besides that my back and lats are sore as fuck so even a chest workout would probably be worse than it normally would be.
will hit legs tomorrow
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And there are already predators abusing the tranny laws, one sexually assaulting women and another man with board shorts on and didnt look like a "woman" at all went into the womens locker room and decided to change.
Is it fair to say that if a man does it with a tranny who got the surgery then he is still gay? His vajayjay is still just a mutilated dick so its still sword on sword action and you cant fully transition into another gender, it's impossible.
Why do Republicans always take out the most perverted ideas and apply them to everybody like that's a thing?
For all we know, law or no law, people would do that anyway. Do you KNOW for sure that some transsexual wasn't next to you in the bathroom jerking off to your farts? What about a gay guy that you can never know he was gay. I mean, he's a man, he's in the bathroom with you. See? I can go there really quickly. You don't know that, don't you?
Don't you see how idiotic this is? Nobody wants to say "heeeeey I'm a transsexualllllll I want to be in a bathroom with wooomeeeeen" - they've been made fun of their entire lives, they don't need that. They just want to use a bathroom like any other human being. That's all. Nothing out of the ordinary here.
Nobody that's heterosexual wants to get ridiculed in public for trying to get into the women's bathroom by pretending he's a t-girl.
And, by the way, going in a women's bathroom because you identify with the female gender doesn't mean you go there and jerk off, like all these crazy Republicans imagine. It doesn't mean you go there to abuse women. There are already laws in place for this, like they've always been. Any abuse is an abuse just like in the past.
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Ran: 1/4 mile on, 2 laps off(18 laps is a mile)
6 rounds, splits were between 2:00-2:20
On the bike now
Bike program went between 14-18mph for intervals, 30 mins and 8miles.
-my ass hurts from those seats ffs
Pool room: 10 push ups, 15 skwaats, jump rope for multiple rounds.
Going back at noon to get more biking done. On the compex right now and ordering new running shoes. Going to do an upper body and lower body just to maintain
30 min bike ride:8 miles
20 mins of jump roping, push ups and skwaats
10 minute walk.
Going to walk my rounds today instead of using the truck
Goal is -15lbs through too much exercise and strict low carb diet
Just ordered Brooks Ghost 8 running shoes and a ironman watch that keeps track of running
Diet for today
160z water first
1 whole egg, 2 egg whites
2 rice cakes
1 4oz or so eye round steak
16oz water first
some chicken
protein shake(50 grams)
Protein shake(50 grams)
16oz water
Salad from walmart
Walking total steps so far: 10,246
Add in my 1.5 mile this morning(phone was on my bag timing my splits) and it is 12,746 steps which is about 6 miles or a little less.
I have 3 more rounds to do today at probably 2k steps a piece
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You can treat the term "Republican" euphemistically.
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Bench
135/165/185/205/225/255/275/300x10-3
315x1(felt like 85-90%)
225xrep out
DB flyes: 30/35/40/45/55/60x10
incline push upsx4x15
bike 30 minutes: 9 miles
walk for awhile
on the compex now, my knee hurts from yesterday so i think I overdid it a bit.
Was on the compex for about an hour and a half and basically had time to eat and get in a quick nap before work.
bfast
4 eggs
some stuff
and some other stuff
Lunch was water, chicken and banana
Idk i cant remember wtf I ate haha
later will be some nanaers and turkey and pnut butter...oh yeah i had pnut butter for lunch also.
weight was 2lbs down from yesterday with a 16oz bottle of water in me
Distance so far today
8931 steps at 4.66 miles
my walk about just now put on about 5k steps and I have 3 more that will probably be around eh id stay 3k each
steps after 2nd round: 10579 so my mini rounds are almost a mile long and should have about 14k by the end of the night
I am feeling drained and kind of hungry but I guess I probably should have felt like this for awhile instead of eating like a pig and going to just lift and then do nothing afterwards.
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1.5 mile run: laughable
The track I was on is shit but I figured id take a shitty track over getting blocked in on the shorter one at the gym. My shoes are coming in tomorrow which is good cuz the ones i have no give me 0 support.
I did it though and my breathing was hard but my legs were just shot on the last lap.
gym
bike: 8.5 miles. Wanted to go more but my ass was screaming from the seat
RDLs: by this i was just fucked and worked up to 275x5
then some lat pulldowns
Down about 4-5lbs
bfast, I'm indulging
2 rice cakes, 3 eggs and 1 bfast burrito
I saw some new lil debbie pnut butter cakes and started to get a foodgasm but i avoided it thank god.
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Active recovery at work today, I woke up and my back was sore as hell and my legs make me feel like forest Gump when he was a kid.
Had a cheat meal of a burger and fries, not bk or any fast food. I basically started feeling extremely tired yesterday and wasn't recovering very well so I figured I'd take in extra carbs to get me going.
Going to relax and compex and hopefully I'm home when my new running shoes and watch get here.
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Active recovery at work today, I woke up and my back was sore as hell and my legs make me feel like forest Gump when he was a kid.
Had a cheat meal of a burger and fries, not bk or any fast food. I basically started feeling extremely tired yesterday and wasn't recovering very well so I figured I'd take in extra carbs to get me going.
Going to relax and compex and hopefully I'm home when my new running shoes and watch get here.
which shoes/watch?
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Brooks Ghost 8, they got really good reviews for medium to high arch feet and they were on sale. I wanted the Asics Cumulus but in my size they only had like extra wide or something for a shitty color combination. They look funky and I picked them cuz i thought of a tiger when I saw them so i was like fuck it I want to run like a tiger and shit lol. So I just looked up mine and mine doesnt have the red in it or the stripes along the bottom and the symbol in the middle is gray.
The watch is just some ironman watch, it was like 40 bucks on amazon.
http://www.amazon.com/Timex-T54281-Ironman-Sleek-Sport/dp/B000B545BO/ref=sr_1_3?ie=UTF8&qid=1463772365&sr=8-3&keywords=ironman+watch
People say the band is bad on it but i dont plan on using it for years to come, if I want to get serious with it id get an expensive one. I just dont want to keep running with my phone on my arm which that armband doesnt really even fit my arm.
(https://s1.onlineshoes.com/images/br002/mens-brooks-ghost-8-ebony-black-high-risk-red-470557_366_45.jpg)
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I actually feel pretty good today, sore but I feel a lot more awake than I did yesterday after the mini cheat meals.
Last night i had the burger which was small and half of the fries
This morning
Other half of fries
2 rice cakes
3 eggs
bite size piece of a brownie thing
Protein shake
CHicken, about 7 ounces or more
small bite size of brownie thing
-Almost puked trying to eat the chicken lately idk just sick of eating.
tonight is just turkey slices and water..oh yeah had 2 pears today also.
the brownie things might sound bad etc etc ik ik but normally id be able to polish off more than just a few bite size pieces truuuust me haha It has helped me with stopping the cravings and I will again go on back to doing the low carb high fat high protein strict diet until Im just way too tired to where performance is reduced.
It is super sore right at the tip and on the outside of my hamstring(to the left) I think its my biceps femoris.
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A guy at work who does marathons and shit gave me a program for the week.
4x400 with 400 slow jogging between working sets
4x200 with 200 slow jogging between working sets
30 minutes bike ride
I'm about to do the bike but I figured I'd log my times
400s: 2:02, 2:04, 2:05, 1:50
200s: :59, 1:02, 1:05, 1:06
I didn't jog all of the rest jogs, I had to walk some because of the direction I have to go on the track it's making my right hip fl3xor feel on fire and my calves are burning.
Still with half as many rest periods my times are better than when I did it with 4 laps of walking.
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I did 30 minutes on the bike and averaged 18mph and wasnt even aware of it, I thought I was only doing 16mph and it felt easier so thats a good sign I suppose.
The shoes worked good, felt a lot better than my old ones but they are narrower in the toes than my old ones which fucked with my big toe thats already wrekt but i toughed it out.
I am roughly down another pound also and I am on track for about a 1lb per day weight loss which is unrealistic ik other factors come into play but ive been drinking the same amount of water and i cut out eating my food at 8pm at work and I dont eat again until after my workout.
I'm kind of becoming a running junky again and probably should cut back weights and get into bw stuff more with running. I think weights killed my running desire last time with leg days.
Tomorrow I believe I had a 30 minute "easy" jog with 15 minutes on the bike which i cannot do because the gym is closed on sundays soooo I wil try to go to the track at the school and do my jog and think of something for the bike.....hmmmm maybe i can see if we have a bike rack that fits my car and go to the trail.
Anyway im on the shitter now and I will re edit my post when im done and add in the whole plan for the week.
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:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
Monday:
10 minute warm up jog
4x400 2:00 pace/400 recovery
4x200 1:00 pace/200 recovery
30 minute bike ride
Tuesday:
30 minute Run
15 minute bike ride
Wednesday:
30 minute bike ride
Thursday:
30 minute run
15 minute bike ride
Friday:
10 minute run
5x running up hill at race pace
5x running down hill at race pace
10 minute cool down running
Saturday: 30 minute bike ride
Sunday: active recovery and stretching.
Well looking at it, it seems like a good long term program but for my short term goals I'm going to have to push the envelope. The bird is the word that it takes 2 weeks for cardio training to kick in(probably broscience maybe idk) so that means I will have to push it a lot harder. I will use this as a base and have sundays be test days, and wednesday add in sprints.
The Ironman watch is pretty good, i mean i finally figured out how to use the stop watch on it and thats all i need to do haha. It's a lot more convenient than having to use my phone.
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1 bfast burrito
3 eggs
2 rice cakes
1 coffee
Protein shake at 1
Dinner
Maybe 4oz of chicken
6-8oz of sliced turkey
BBQ sauce
Maybe 1.5 servings of cashews.....I wish I had a vault like the old duck in duck tales but instead of gold it has cashews
Later on will be a protein shake about 60 grams
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Sick or allergies, either way my throat is scratchy AF and head is congested.
I've been trying to sleep it off all day and soon I'll go try to walk
Food for the day
1 steak egg and cheese subway sub
1 6" same thing(buy 1 sub get a 6" bfast sub for free before 9am)
protein shake
6oz or more of chicken
1 serving of rice umm air crispy chip things idk, 19g carbs each servings
1 serving of peanuts
probably have a protein shake later on.
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:ibrunning:
-8lbs
10 minute jog
4x400 with 400 recovery
I realized that I needed to go and extra straight to meet the 400m distance so I had to pick up the pace. First one was 2min and got shittier
4x200 with 200 recovery
10 mins bike ride
- I only went 10 mins cuz my foot feels fucked up.
I asked the guy at work how he walks the rounds and figured it out so I can go back to walking all of them. Which will be like 4 miles or 5 miles total.
3 eggs(too much seasoning blah)
1 rice cake
1 banana
1 bfast burrito
will calculate calories right now
647 calories
69 grams of carbs
27.3 grams of fat
32 grams of protein
I may do 1 more Bananer later in the day to regain some energy. For lunch it will be chicken and ill see what veggies i have and a protein shake, for the rest of the day will be peanuts, turkey and water.
After inputing everything that I will eat, my macros turn out to be
138g carbs
67.6 grams of fat
172grams of protein
So now that I know that I will take away the bananer at night and throw in 1 more serving of peanuts at night with a protein shake now and another one at lunch which brings it up to 234 grams of protein, 88 grams of fat and 133.6 grams of carbs.
So that looks fairly good, tomorrow I wont go with the bfast burrito and it will even out to about 100 grams of carbs which was my mistake.
I'm looking at about 2300 calories per day that I've been doing which is at least 1200 calories per day less than what I was doing.
16,100 per week
vs
24,500 per week
deficit of 8400
which is about 2.5lbs with diet alone, along with the running
realistically I am looking at about 4k calories per day of eating before this on the low side so thats about a 3.4lb difference which makes sense.
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lol when did you change your name. new aspiration?
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Adarq wont delete my journal so just trying to hide
I have a deputy sheriff fitness test on the 1st and I'm sure a lot of my posts will look bad even though I never meant them to be too negative.
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Alright, that round was a bit weird but my total steps for today(minus the running this morning)
6419
-2298(before the round)
________
4121 steps for that round.
1.95 miles for the round
2112 steps is 1 mile so total steps for the day so far is
12,755
Round 2 was 2155 steps for a tad bit over a mile
14910 so far which is a little over 7 miles
Round 3 was
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Also with the 8lbs or so loss I've noticed my sides and gut are a little bit trimmer.
During my runs I treated the small track like a big one where I sped up during the straights and slowed down on the corners to try and get some rest. It worked well and those were my fastest times but i still get whooped and start to hunch over and forget about staying upright. I cant wait to get my back massaged on friday, it should help me out quite a bit with breathing at least considering how tight it is.
This time around I want to stick to this kind of program, just after the test if i pass or if i pass the retake then I want to do the original plan I posted earlier from the guy I work with and add in maybe 3 days of lifting(push pull squat)
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30 min :ibrunning:
Stick a fork in me I'm done. My shirt n hoodie were pulling against my neck towards the end and I almost puked.
I was roughly 15 seconds slower on the last 15 mins than the first. I finally got my ass into gear and ran the trail which is a lot better than the track and my goal by August is to run the whole thing (15 miles roughly)
Just ate 2 egg whites and 1 whole egg and 1 banana along with a coffee(16oz) and a monster non carbonated tea.
Soaking my feet but I like my shoes so far, my foot is fucked up but I don't feel it when I am running.
I think I did about 2.5 miles but I wasn't focusing so much on distance, instead I was focusing on keeping upright and working on different ways to breathe(which was hard because my nose is stuffed) also making sure my feet are pointed forward and that I am not shrugging and my arms are moving forward and back and not across my body.
I am down about another 1/2 pound also.
what else umm on this run my hammy got a little sore in the beginning but disappeared and really my legs stayed pretty good with no soreness so the running and biking are definitely helping. I highly doubt I will pass the test next week but when I do the retake, i have 2 weeks to submit the paperwork for it which should give me enough time to drop idk id say 20lbs or 25lbs total. If I know that I wont pass the running, I will just do the sit ups if they are all first and just break my hands(hands have to be locked in behind the head) and then just focus on running for another 2 weeks.
I am going to have to figure out how to work in weight training after this but keeping cardio as my main priority and when I am at a bw that I want to be at then I will rework everything.
Lunch: 2.5 servings of peanut butter
CHicken(maybe 4oz): It got to the point where i was just chewing and chewing and couldnt really swallow, idk im sick of chicken and its just gross to me now.
Protein shake: gotta get this down but I definitely think that my stomach has shrunk, I get cravings at the store and when i get home but I've been fairly good and just avoiding them and avoiding eating late at night after work.
Tonight will be turkey deli meat, peanuts and water
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Adarq, any recommendations to help prevent my feet from getting a Lil fucked up from the rubs such as blisters and what not? I don't have any yet but it's sore and Idk if there's any runners thing I can buy to help avoid it or just double up on socks.
Correction: I do have blisters below my toe and on the inside .
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Adarq wont delete my journal so just trying to hide
i didn't know you wanted me to? lmao.
but ya, fuq deleting journals.
I have a deputy sheriff fitness test on the 1st and I'm sure a lot of my posts will look bad even though I never meant them to be too negative.
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Adarq, any recommendations to help prevent my feet from getting a Lil fucked up from the rubs such as blisters and what not? I don't have any yet but it's sore and Idk if there's any runners thing I can buy to help avoid it or just double up on socks.
Correction: I do have blisters below my toe and on the inside .
you need special (non friction) socks.. they have ones that'll do the jobs @ Dicks, got my first pair there. They helped IMMEDIATELY. Best ones i've gotten so far though were from New Balance, which reminds me I need to get another pair.
for example, that walk where I set multiple pr's etc.. my toes were on fire at the end. I used socks I used to dunk in, dri-fit jordan crew socks.. toes were on the verge of getting destroyed. Last few walks i've used my proper running socks (my NB socks) and my toes are fine.
non-friction is the key.. get some ASAP! I would have never destroyed my toenails if I had been wearing those from the start.
pc!
I forget which ones I have (low cut, no-show hydrotech i think), but I got them from here: http://www.newbalance.com/men/accessories/socks-1/
- they were ~12.99 for one pair.. but 100% worth it.
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Adarq wont delete my journal so just trying to hide
i didn't know you wanted me to? lmao.
but ya, fuq deleting journals.
I have a deputy sheriff fitness test on the 1st and I'm sure a lot of my posts will look bad even though I never meant them to be too negative.
I meant awhile back I asked you to delete it and I'd start fresh and you said you hate deleting stuff and then that was it lol
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Adarq, any recommendations to help prevent my feet from getting a Lil fucked up from the rubs such as blisters and what not? I don't have any yet but it's sore and Idk if there's any runners thing I can buy to help avoid it or just double up on socks.
Correction: I do have blisters below my toe and on the inside .
you need special (non friction) socks.. they have ones that'll do the jobs @ Dicks, got my first pair there. They helped IMMEDIATELY. Best ones i've gotten so far though were from New Balance, which reminds me I need to get another pair.
for example, that walk where I set multiple pr's etc.. my toes were on fire at the end. I used socks I used to dunk in, dri-fit jordan crew socks.. toes were on the verge of getting destroyed. Last few walks i've used my proper running socks (my NB socks) and my toes are fine.
non-friction is the key.. get some ASAP! I would have never destroyed my toenails if I had been wearing those from the start.
pc!
I forget which ones I have (low cut, no-show hydrotech i think), but I got them from here: http://www.newbalance.com/men/accessories/socks-1/
- they were ~12.99 for one pair.. but 100% worth it.
Thanks, I'll order some now
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Tomorrow if my legs are fine then I will be doing a 1.5 mile run or a 12:30 run. Pretty much I will throw my gps on and start my watch and just stop when I get to 12:30 and just see where I am at so I can try to go balls out.
I will try to start out nice and easy but faster than my jog today and every 2 minutes I will speed up until I feel like I cant speed up anymore, keep that pace and the last 2 minutes I will try to just go until I puke.
Steps for the day: 15465, so probably 16k plus by the end of today. Says it is equal to 10.32 miles and claims I burned 2003 calories today which idk maybe, last time i was checked with a machine back in my skinny days i burned about 2350 calories while resting so there is a good chance I burned over 2003 calories for the day.(especially with the running)
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God damn, I went to bed last night without a blanket on me and I got coooold as fuck and now I feel even worse. I will try to get better though because my interview is at 11:15 and I'll just go running afterwards
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I decided to just haul ass there n get it over with.
Pretty much sucked, my compression shirt was pulling against my neck making my gag, my throat feels like I have a lot of mucous in it and pretty much made it hard to breathe from the start. I went to a fast walking pace 3 times so yeah I hope I fucking feel better soon. Without this and being able to breathe good I feel like I can get there or very close.
Anyway for my piss poor 12:30 run = 1.22 miles.
When I did my first one I was probably 1.5 minutes slower in the mile so I am improving just not as fast as I'd like.
Edit: for the walking portions say I was at a 2.5-3mph pace for I'd say 20 seconds the first time, 15 the second and almost 30 for the last one.
I think I kept a 6mph pace or so and with over a minute of walking at half speed while feeling shitty probably would have put me an extra .1 or so. Anyway I'm going to take a ton of drugs today and try it again tomorrow, this time sleeping in like 4 blankets.
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good luck with the interview!
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Thanks, I got the job. It was for a sub carrier job for the post office, basically just working saturdays and days during the week for call ins but itll be extra play money and 1 day will pay for my health insurance for the month.
Plus its a short route that pays for 4 hours but she said once i get used to it, I'll only be there for about 2.5 hours so thats good haha.
I gotta stop at the store on the way to work to pick up dayquil and some other shit to hopefully suppress this cold so tomorrow I can get a decent run in to see where I am actually at.
Honestly when I did my ECA stack which was amazing, i had Bronkaid which helped with breathing but also had ephedrine which is why i bought it but yeah that shit cleared everything up.
On my run I was about idk quarter of a mile or so from the first road that cuts through the trail so my goal for tomorrow is to get to that road by 6mins turn around and go back, if I can then I will be in a better position.
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Tomorrows run(looking on livestrong.com)
1.5 mile test(12:30 check but will continue to go to 1.5 miles regardless)
walk back
Run again for 30 minutes (15 down 15 back)
Hit up the gym
Bike
push ups(a lot)
sit ups(a lot)
Stretching
I just got a letter of interest for tompkins county for corrections so I guess its a good back up, everyone wants me!
As far as walking goes today, there are still a few people out that I have to wait for to leave so I can do my rounds so I probably wont get in as much tonight as I normally do. Shit is getting irritating AF
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congrats :lololol:
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congrats :lololol:
Thank you sir
I hate my fucking job. I was just out on patrol when a worker flagged me over saying they've been trying to get a hold of me to let someone in for 5 minutes. My radio was off and the fucking radios arent supposed to be turned off so the dumb fucks on first shift turned the god damn thing off. Second, they are more than capable of going to the fucking turnstyle and badging someone in but no they are lazy fucks.
I'm done with this fucking place and Im running that fucking 1.5 miles in 5 fucking minutes at this point.
I didnt even get to finish my god damn round ffs
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congrats :lololol:
Thank you sir
I hate my fucking job. I was just out on patrol when a worker flagged me over saying they've been trying to get a hold of me to let someone in for 5 minutes. My radio was off and the fucking radios arent supposed to be turned off so the dumb fucks on first shift turned the god damn thing off. Second, they are more than capable of going to the fucking turnstyle and badging someone in but no they are lazy fucks.
I'm done with this fucking place and Im running that fucking 1.5 miles in 5 fucking minutes at this point.
anger training is the best.. :D
I didnt even get to finish my god damn round ffs
i can't keep up with how many jobs you have (or can potentially have).. you just got this new job & already have a potential job @ corrections.. lmao!
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Lol its just a letter of interest for another county for corrections.
I've dropped probably 300 dollars or more over the years taking civil service tests so they pop up all over the place.
Right now I will be doing this POS job I'm at now mon-fri and the post office job is on saturdays and during the week in the morning if someone calls in or goes on vacation.
If I pass this fitness test or the retake if I have to then yeah I will be dropping these 2 jobs like it's hot.
I am up to 8500 steps today, I guess today is a rest day because I am just sick of this shit so I'll be using the truck for the other rounds. Maybe I will take 15 minutes or so to do some stair work.
When I said sick of this shit, I didn't mean the cardio and active recovery, I meant that everyone acts like helpless people who can't venture out beyond their job to do simple tasks when they know I'm not going to be around.
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My performance is dropping so I am going to check the scale and see where I'm at and probably do a 3k calorie day to help recover and possibly just bike tomorrow.
I did .85 in 8 minutes but almost instantly I felt like I had been running for an hour. Felt cold with sharp pain spots all over me and of course couldn't breathe again.
My pacing is terrible and my fastest one was a 6:45 mile pace and I don't need that
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I'm up in weight?-!?!?!?!
I'll get the official number after my workout but seriously wtf
ummm jk? :D I'm the same weight, I didnt realize that my hoodie and all that weighed so much.
So my workout
.85 miles in 8 minutes blah
jog back for 5 minutes, walk back for the rest of the way.
bikex10 minutes at 18-20 mph
treadmill work to get used to the pace which feels faster than running on the ground.
.2 mile sprintsx7.5mph/7.7/7.9/8.1/8.5
The 8.5 felt like it as pretty much the fastest I would go without giving up.
The rest periods were short, basically I would just start it like .52-.72 then id walk until .8 and speed it up and hop on when it got to speed.
I felt drained after that so ima eat my food and watch some Archer and supernatural and do some push ups and sit ups before I gotta shower for work.
My food today well I will be fasting for tonight because I forgot to get food for work but I will eat when I get home or I will eat early tomorrow.
Anyway I have a bfast burrito and a bowl of fruit and I will probably cook up some eggs and eat some rice cake snacks.
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Ate way too much fruit ugh but my food for the day is
1 bar of quaker chocolate chip chewy whatever pre-run
Bowl of fruit(grapes, pineapple and strawberry)
Now I am eating maybe 2oz or so of bacon and a 2-3oz piece of chicken.
Afterwards I will have a protein shake and before I leave for work iwill have another protein shake.
Found a new way to eat my chicken. I chomp on it until it is little itty bitty pieces, then I take water and swish it around and just drink it lol. Idk why but i get to a point where i just cant eat the damn chicken
Steps for the day minus the 1.8 miles on the treadmill for my runs/walk
6846
I just did a short patrol because the main woman person here idk what her title is so no I'm not sexist, I just know we answer to her, is out and about with people and I have to be here to let them out and I cant go pissing her off if Im not here to do that.
with my added cardio id say im around 10k steps so far.
I also started measuring my resting heart rate
On the 24th just relaxing i was around 75bpm
today
Just relaxing I am at 64bpm
I guess that might be a good sign? haha
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Bored at work so I will plan out my next workout
Just noticing that I am surprised that I don't have to use my compex, well as of late I havent felt like I need to on my legs.
Anyway
Physical at 7:25 blah
Assuming this doesn't take forever and a half to do.
I will try to hit up the trail for another 8 minute run and see if I can pace better this time. See if I can at least get it to a 9 minute mile pace, its not much but it's definitely something.
Massage at 10
Also I wanted to foam roll after and hit up some tabata for push ups and sit ups
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I also started measuring my resting heart rate
On the 24th just relaxing i was around 75bpm
today
Just relaxing I am at 64bpm
I guess that might be a good sign? haha
ya man.. definitely. F RHR's over 60. if you stay fairly consistent with running you should be able to get it into the 50's.
if you've consistently dropped 11 BPM, you've just saved yourself:
Daily> 11 * 60 * 24
15840
Yearly> 11 * 60 * 24 * 365
5781600
dat 5 mily.
lulz.
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:wowthatwasnutswtf: That's whats up
Steps so far
9671 minus the run on the dreadmill so around 129671 total
A day on Venus lasts longer than a year on Venus.... :motherofgod:
11446 steps so total is 14446.
Also, I need to punch a new hole in my belt because I'm getting too skinny for this shit :headbang:
I just ate some french onion soup from panera and well not bad
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I lied, my split wasn't a 10 something mile, it was a 10 something cuz i let the time go once I stopped and didn't end the workout right away, it's telling me that my .85 pace was 9:38.
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never saw it referred to as a dreadmill.. lmao.
gj on the belt/waist shrinkage.
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Thanks, my weight isn't moving anymore so I figured maybe i have to just up the calories a bit so I got 2 subs from subway.
Deluxe steak and cheese
Deluxe oven roasted chicken
I got my physical and I'm good to go and I got my massage, I need a few more to be good though.
I got 15 minutes on the bike for 18-22mph
Busy busy morning, i just gotta hit it hard tomorrow and walk as much as i can today.
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i've cut out ice cream (for the most part) and removed grains (couscous) from my stir fry meals.. kind of had to though because i'd start packing on the weight since i'm not doing as much volume running anymore.. feels great so far though. I'd still like to see if I could get into the low 140's. :ninja:
walking definitely helps. straight up fat burn session without any CNS fatigue.
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i've cut out ice cream (for the most part) and removed grains (couscous) from my stir fry meals.. kind of had to though because i'd start packing on the weight since i'm not doing as much volume running anymore.. feels great so far though. I'd still like to see if I could get into the low 140's. :ninja:
walking definitely helps. straight up fat burn session without any CNS fatigue.
True that, it's storming so I'll see how much I can do but I'm splurging with 2 subs from subway today which is probably 1000 and 1200 calories or more each. I got deluxe and she kinda loaded the sauce haha. Hopefully it will Kickstart my metabolism again. I'm definitely sweating easier now.
My massage helped, I don't feel a tightness in my back when I take deep breaths. Gotta walk in so will add more to this in a bit
She really hit a few of the knots in my back but idt they fully came undone so I will have to go back a few more times but I do feel better and I smell like an expensive whore with the scented lotions.
My workout will probably be gym based tomorrow considering the trail will be wet as fuck and the skeeters are going to be out in full force.
I kind of want to put it on a 8 min mile pace and just see how long I can go.
Also, the running is in 12:38 which drops my speed from 7.5 mph to about 7mph which on the treadmill feels quite a bit easier so I am happy I double checked that.
I'm sure I will be ready for my retake, i just gotta handle the embarrassment of failing the first time without crying.
yeah I havent had any ice cream in a few weeks and even that was just a few small scoops. I really dont have any cravings right now and with the subs, i wasnt craving them, I figured theyd be better than mcdonalds so I am trying to make better decisions haha
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12k steps for the day, not bad for an off day. Roughly 6 miles.
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Zika run in a bit, just going to jog, no specific time or distance just jog on the trail with mosquitoes all over.
Depending on this run, itll let me know if I am even close to having the cardio to do the test and basically, I am not confident.
If I decide to pull out after this run then I will be making up a new workout program where Running and BW movements come first and weights might be 3x a week(push pull skwaat)
I should be getting the results back for my corrections test for the same county and 2 others in maybe a week or two and the county I live in still has a somewhat "challenging" for my size of a fitness test. So instead of being behind and trying to get ready in two weeks, I will hopefully be ahead already by say 2 months. Hopefully by the time I get picked for one of these jobs I will be down about 30lbs and easily running the 1.5 mile is 11s.
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I ran for about 20 minutes or so at a really slow jog and still was breathing hard. I really don't think that I am going to do the test, even with 2 extra weeks idt I can get there tbh, also, thinking about a 26 week academy sounds horrible lol
I am expecting to hear from the counties around june 9th and I will be prepared. The one in Syracuse doesnt have a fitness test for it which thank god lol but they also have a fat group and a fast group for the academy and granted you get paid the same to be in either, I dont want to be in the fat group.
Monday:
10 minute warm up jog
4x400 2:00 pace/400 recovery
4x200 1:00 pace/200 recovery
30 minute bike ride
Tuesday:
30 minute Run
15 minute bike ride
Push
Wednesday:
30 minute bike ride
Pull
Thursday:
30 minute run
15 minute bike ride
Friday:
10 minute run
5x running up hill at race pace
5x running down hill at race pace
10 minute cool down running
Saturday: 30 minute bike ride
Skwaat
Sunday: active recovery and stretching.
On the 30 minute runs I will try to set a goal distance to hit and keep increasing once I hit each goal.
Next week My goals will be 2.5 miles
If I hit 2.5 on Tuesday then on Thursday I may go for 2.8 miles etc etc.
I got my running socks, a bit bright for my liking but they are comfortable, my feet didnt sweat and it felt good with my blisters.
In a wee bit Ima watch some pornhub, rehydrate and go for a 2 mile run.
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Ate a quaker bar today and x2 bfast burritos
My run today
Bench up to 300x3(easy)
2 mile run(I will check the distance with my car later)x 19min32seconds
From my house to halfway or a little less than halfway is a steady incline, noticeable but barely then straightens out with some small hills and the last 200m or so is downhill.
All n all it felt good, I immediately started to breathe heavy but I kept composure and pushed through it.
Will go later to run again at the park when it cools down, probably high 80s right now.
Ate almost 1lb of bottom round steak which is about 100g protein and 15 grams of fat at most but mine was super lean.
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Movie Review
13 hours
10/5 stars
I generally hate Michael bay movies(mainly just transformers) but he did a good job on this one. Nothing over the top just a breakdown of what happened.
I'm not going to get into it too much because it will probably start a war so if you're interested in it then I'd recommend watching it.
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Pre run I am down 10lbs= 290
1.5 mile run: 14:28 compared to my last one that was a little under 1.5 so I went a little further to make it an actual 1.5 and it was 14:37.
Mistakes
I didn't hydrate enough beforehand and I used my first lap as a warm up which I should've done before and kept my second and third lap pace the same as my first. It probadly only would have saved me half a minute or so though.
Looking at the results it seems reasonable if I fail and take the retake 2 weeks later I should be able to barely get it considering I shaved 2 mins off in 1 week 5 days. Idk though
Post workout weight which I normally do is 289.2
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4 eggs this morning, tried to eat my cube steak from yesterday but gross and too tough.
Protein shake too along with some carbs later. I also bought 1lb of turkey for later tonight. I'll try not to eat when I get home.
30 min walk this morning and probably 5 miles today at work.
Not doing the test, will be a waste of time. Instead I will be working towards the next set of jobs to come up. Granted their fitness tests aren't hard, I still want to treat them like they are so I stick with running.
The program I put up will start tomorrow considering the gym is closed today.
For the weightlifting portion, I will try to do say 2 for each body part.
Ex.
Push day
OH bb press
Side db raises
Flat bench
DB flyes
DB triceps
Push downs
Forgot the protein shake
1xsmall brownie(square made by a average size spatula)
2x Chicken halves(small ones) with cornell sauce
a cup maybe a little more of some noodle salad stuff.
-This was my cheat meal for awhile
Later on I will eat maybe half pound of turkey that I bought, maybe less because I get full pretty quick now.
Tomorrow morning
10 minute warm up jog
4x400 2:00 pace/400 recovery
4x200 1:00 pace/200 recovery
30 minute bike ride
The larger track that I will be on(.29) maybe I will add 10-20 seconds onto the time.
Probably low to mid 11k for steps today so around 5.5 miles or so. I will also on my warm up walking laps tomorrow try to cut into the grass to see if i can cut enough corners to make it .25 per lap.
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Warm upx10 mins at 5mph
4x400 with 400 recovery at 7.1mph
- I strung the first 2 together then after that I walked for .15 and jogget the last .1 into the next. This sucked but it could've been worse and has felt worse. I think I was a bitch with the recovery.
4x200
- I felt tired by this and I tied my shoes too tight. I walked yet again for the recovery portion because I felt sick. Last one I did it at 9mph and the first 3 were 7.1
On the bike now for 30 mins then watching my shows
In a few weeks I plan on buying a bike so I can stay outside instead of having to go for a long run outside, drive to the gym and hop on the bike inside.
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Warm upx10 mins at 5mph
4x400 with 400 recovery at 7.1mph
- I strung the first 2 together then after that I walked for .15 and jogget the last .1 into the next. This sucked but it could've been worse and has felt worse. I think I was a bitch with the recovery.
4x200
- I felt tired by this and I tied my shoes too tight. I walked yet again for the recovery portion because I felt sick. Last one I did it at 9mph and the first 3 were 7.1
nice
In a few weeks I plan on buying a bike so I can stay outside instead of having to go for a long run outside, drive to the gym and hop on the bike inside.
bike to gym and then bike inside? wtf. ;f
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Warm upx10 mins at 5mph
4x400 with 400 recovery at 7.1mph
- I strung the first 2 together then after that I walked for .15 and jogget the last .1 into the next. This sucked but it could've been worse and has felt worse. I think I was a bitch with the recovery.
4x200
- I felt tired by this and I tied my shoes too tight. I walked yet again for the recovery portion because I felt sick. Last one I did it at 9mph and the first 3 were 7.1
nice
In a few weeks I plan on buying a bike so I can stay outside instead of having to go for a long run outside, drive to the gym and hop on the bike inside.
bike to gym and then bike inside? wtf. ;f
Haha I meant I'd go to the trail and do my 30 minute runs, go back to my car get on my bike and go back out onto the trail so I don't have to go to the gym right after and get on a shitty stationary.
What I've eaten today
1 protein shake
2 eggs
1 steak about .5lbs with bbq sauce
I have 1lb of turkey in my lunch cooler so i will probably eat about 1/2lb of that.
My stomach has just shrunk like a mofo, eating meals that would be considered snacks to what I used to eat just fill me up hardcore now.
That is only 1400 calories for the day, say 1500 with my coffee...i had a banana too so about 1611.
So I will be at around 1800-1900 if i eat the full lb of turkey and I guess I will do that if I can, eating kind of just sucks right now.
my macros for the day if i eat the lb of turkey is
C:113.7
F:49.4
P:196.1
I dont like the fat, i should have at least 40 more grams of fat so maybe when I get home I will have a few servings of Pnut Butter.
Very good chance why I feel like poooooop today.
Also I am taking progress pics every 10lbs or so...I just wish that my S6 didn't take such clear pics hahaha
But eventually when I get down to where I want to be I will do something with them.
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30 min run: 2.4 miles
15 min mark: 1.25
- felt super amazing, kept a faster than normal pavery and didn't feel tired at all, wasn't breathing hard, just towards the end my calf was on fire. Zip
286.8!!!!!!!!!!!!!!!!!! -13.2lbs
Bench: 225x3x5
Flyes: 40x3x15
DB OH pressx40x3x20
DB Side raisex a bunch
Triceps
On the bike now and will log more when I get home.
Idk where the zip came from but I am keeping it.
So the run through the trail, the second road that cuts through it I believe is about 1.5 miles so next week I want to be able to hit that by the 15 minute mark on my 30 minute jog. I probably could have today but I wasnt expecting to lose 3lbs so quickly and have the run be so easy so I held back my pacing.
As far as the weight it could have easily been from some lack of water weight or something but I didnt sweat much and I didnt feel dehydrated tbh but now I am putting in lifting 3x a week it will be nice to see if my loss of weight was due somewhat to muscle or not. What I plan on doing for my weight training as you can see is just maintenance, hopefully just keep what I am have now and build on it later.
I'm about to eat a steak, for lunch I have a salad and for tonight and probably 1/2lb of salami. If I didnt have the salad then i would have eaten the full pound because it fits my macros better with 99 grams of protein, 11 grams of carbs and 118grams of fats. THats one thing that I have been lacking lately is getting my fats up and thats why later in the day I feel so dead so my walks at work tend to be sluggish.
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progress is good. stomach shrinkage also. :lololol:
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progress is good. stomach shrinkage also. :lololol:
Yeah it's going down a bit, I might release a before and after progress when I get to 250
Ever since I changed my name to John Stamos I've been losing weight lol
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http://yellowjacketracing.com/races/sodus-point-triathlon-2
Once I remember to sign up, I will probably be registering for this race.
It looks challenging but with 2 months of training like I am now, just with swimming thrown in, I think I can do it.
I have to time myself and be able to do the .45 mile swim and the 13 mile bike ride between 8:05am-10am other wise they kind of kick you out or something for being too slow.
Looking for
Goal weight by August 7th I think it is: 250/255
25 minute swim time
52 minute bike
30 minute run
What I will shoot for
15 minute swim
50 minute bike ride
23 minute 5k
It will probably put me in the top 100
I am 3 weeks into training for just running and I believe that if I pushed myself for the 30 minute run today, I could have gotten close to or gotten the 3 miles in 30 minutes. The bike ride shouldn't be too hard depending on how well conditioned i get for swimming. I am not too far from where the race is going to be held and I can always go to the beach to swim and train or go swimming at the gym I go to.
Tomorrows workout
RDL BB
DB RDL
lat pulldown
biceps
30 minute bike ride: Aiming for 10 miles
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whoa nice. get that sh*t.
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Thank you sir :lololol: I'm trying haha and that face even though the thing says lolololol it just looks fancy.
Anyway I forgot another update, I got a call from another post office that hired someone for a pse(clerk) position but they didnt show up to training so I got a call to go in for an interview. With this one I will be able to work less hours but with the raise in pay it will almost even out(might be off by like 40 bucks or so before taxes). So with that said, I can have more time to focus on this and I will be a federal employee so benefits and shit are better and I'LL GET TO QUIT SECURITY!!!!!!!!
Of course I am still going to take corrections but hey whatevs they dont need to know that for now lol
I believe they are about 4.25 hour shifts 6days a week but with that position I guess I can apply for a PTF or something position which is the same but different, how...idk but they are around 20hr so I'll see.
I'm trying to see how far away the 2nd road is that cuts through the trail by google maps and theres a big curve in the roads that go by it so its definitely showing its further than the trail but not sure by how much. On thursday I should just try to get there by 15 minutes to see the actual distance. but judging from the distance its probably 1.4-1.5 miles so that will be a good marker for me.
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Just woke up
Heart rate: 53bpm :personal-record: haha
I'm really not feeling it, it was warm last night so it took me awhile to fall asleep and I'm just exhausted. Plus I have to go in for an 11-11 today so if I do go in I gotta make it fast
RDL: 225x3x10
Lat pulldownsx a lot
30 min bike ride:9.5 miles went between 18mph for my low and 26mph for my high :personal-record:
weight was up due to water but my gut and tits are shrinking
This may sound weird but does anyone keep a limp wrist lol while they run like a t-rex? For some reason it helps keep my shoulders relaxed and keeps me from moving side to side.
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Just woke up
Heart rate: 53bpm :personal-record: haha
I'm really not feeling it, it was warm last night so it took me awhile to fall asleep and I'm just exhausted. Plus I have to go in for an 11-11 today so if I do go in I gotta make it fast
RDL: 225x3x10
Lat pulldownsx a lot
30 min bike ride:9.5 miles went between 18mph for my low and 26mph for my high :personal-record:
weight was up due to water but my gut and tits are shrinking
nice!! 26mph is moving.
almost as fast as usain bolt... i kid. :trollface:
This may sound weird but does anyone keep a limp wrist lol while they run like a t-rex? For some reason it helps keep my shoulders relaxed and keeps me from moving side to side.
i imagine that means lettings your hands flop around? if so, i don't.
my wrists/hands are loose but they maintain a position.
from what i've seen of pros, alot of them use relaxed sprinter hands, ie, thumb on forefinger:
http://www.youtube.com/watch?v=X-y4RxtDWRI
^^ looks like both of them are using it there.. if they go for an all out sprint to close out, they'll blade their hands (open them up/extend fingers).
actually a good analogy:
Hands
Do not clench the fists or let the hands flop at the wrist. Have your sprinter loosely curl the fingers with the thumbs resting lightly on the index fingers. Keep the thumb and index finger contact light. So light in fact that the sprinter should be able to carry a potato chip between them and not break it.
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I see it, thanks. It just feel like if i do a closed fist and not even having a tight grip I still tend to tense up in the upper body but I will give it a shot tomorrow.
I've been doing some research and I realized that the running/bike workouts are considered brick workouts which means you run for the 30 minutes then immediately get into a 15 minute bike ride or you do that for the race distance etc etc. So yeah I need to go to a bike store and get a road bike here pretty soon.
I will see how much I can walk today, it is storming out but the rain has stopped for now. If it rains again then I have to use the truck because I cant get the radios and what not wet.
I'm so happy....
In fact, more than 20 studies now support the benefits of low-fat chocolate milk’s high-quality natural protein and other nutrients for recovery after a tough workout. Plus, it’s one of the easiest ways to help ensure your body gets what it needs to return your exhausted muscles to peak potential day after day. All of which means you’ll rebound more quickly, avoid burnout, and be ready to advance your training plan to the next level on schedule.
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Failed run
Definitely too low of calories yesterday=I believe around 17300 calories
Right off the bat I doubted myself, breathing heavy right off the bat
At about 10 mins I felt decent but I tried too hard to get to 1.5 miles (during just a 30 min easy jog) which was just blah but I hit 1.47 miles which is a PR on a easy jog but doesnt count in my book. On the way back i just hit a wall and my body shut down.
Just no energy at all so I'm going to eat when I get off the trail and just relax.
2x BFast Burritos
Protein shake soon
chewy bar
coffee(I gotta cut out the coffee altogether or cut out the creamer)
Later i will check out my macros and eat more peanuts and 1lb of turkey.
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if only we could ignore those thoughts in our head, on demand.
from my experience, the more I think about a potential run, the higher the chance that i'll break down mentally. don't get discouraged with any of the 'self doubt' thoughts, everyone gets them.. I don't think they ever really go away tbh... the thing that makes it sweet is finally achieving some goal in the midst of training where your brain is constantly telling you to stop. Your brain just wants you to stop & get on the couch and eat funyuns. our brains are weak bichez.
as for the negative thoughts.. no matter what pace i'm running, they always happen when I START running.. ie the first minute or so. After that, if i'm not pushing myself to the extreme, they start to go away. If i'm pushing myself to the max, they are there for most of the run.. so I think your brain telling you to stop when you first start running, is pretty normal.
some elite ultra-marathonner, navy seal guy once said something interesting.. on an ultra run, he just keeps telling himself stuff like: "just run 10 more feet hard" .. then when he runs those 10 feet, he says it again.. and again.. and again.. lmao.
edit: David Goggins
http://www.adarq.org/800m-running-andor-conditioning/david-goggins-ultra-endurance-athlete/msg120495/#msg120495
you'd like this guy.. i recall maybe having talked about him before with you, dno. Anyway check that first video.
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Alrighthe thanks, will do at work.
Since my running game is fairly decent right now for my size and on a good day like Monday a 30 min was easy, do you think I should increase my run by 10 mins for my easy jog days to get more volume? I feel like breathing wise it sucks but I can deal with it but my legs and everything just kind of give out after awhile on a 1.5 mile run. I figured if I slowly increased the time running then my legs will be better conditioned for the sprints. RunNing 3.5 miles for a 40 min run instead of 2.5.
On my next 30 min jog I may increase it to 40 to see how I do. I also need to take more time to warm up. Maybe do a 5 min jog down the trail and back considering that's when I feel the worst.
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Alrighthe thanks, will do at work.
Since my running game is fairly decent right now for my size and on a good day like Monday a 30 min was easy, do you think I should increase my run by 10 mins for my easy jog days to get more volume? I feel like breathing wise it sucks but I can deal with it but my legs and everything just kind of give out after awhile on a 1.5 mile run. I figured if I slowly increased the time running then my legs will be better conditioned for the sprints. RunNing 3.5 miles for a 40 min run instead of 2.5.
On my next 30 min jog I may increase it to 40 to see how I do. I also need to take more time to warm up. Maybe do a 5 min jog down the trail and back considering that's when I feel the worst.
ya at your level, you need to get more comfortable just running "longer". Eventually, it should be something you can just "do" if you want to (adjusting pace as necessary). So right now it's like you're trying to be able to perform a 10 REP squat and all you can perform are 5 REP squats, which is hilarious when you think about it.. the mind/lungs/heart/mitochondria etc aren't strong enough yet to allow you to run 'forever'. Improving that will definitely improve your shorter run/sprint speed.
also ya, warming up good is important, though i've neglected it myself.. bleh we all neglect important things.. but one of the most important things warming up does, is help with those initial negative thoughts. ;f when you go from basically cold -> running, ya your brain doesn't like that.
edit: also check my sig.. i'm on a few running sites now and those can give you some good data. I think with strava you can use your phone. I just signed up for that one recently, it's pretty popular. I have it integrate with my garmin connect since I don't run with a phone. If you sign up, lmk.
pc!
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Alright thanks, I'll sign up when I walk into work.
What I'll try to do is go to 40 mins and do 40s until I have a few comfortable run where I feel like it's too easy then I'll bump it up another 10 mins.
I might just say screw it and buy a cheap mountain bike from Walmart tomorrow. I keep looking at these road bikes and I can't decide so I'll get a mountain bike to ride the trail right after my run.
These gps programs and what not take a lot of data so I had to switch to the 10 gig plan haha oh well. My plan tomorrow is supposed to be hills and stuff but I might hold off on them until I am leaner to help save my joints
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I signed up and created my first Route which is just the trail that I usually run on lol
But with the extra 10 minutes added to my time, I can get to the second road and back and it is 3.3 miles so not too bad.
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http://www.youtube.com/watch?v=VO5uj4qpoSE
the other videos are fucking hilarious also.
Update, I put 2 new holes in my belt and last week I used the first one and today I am using the second one so :personal-record:
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I was going to buy a bike but none of the pictures or prices matched up with the bikes on the racks so I said fuck it. I also probably need a new muffler so that will come first.
Will go running later today
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I lied again, I ordered a bike and all that, should be here the 13th.
Cravings kicked in but I took care of them lol
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you change your mind more than me, lul.
i used to enjoy biking but it always wrecks my "ass" (sacral spine swells).
we need a biking emoticon/icon.
:ibcycling:
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Yeah haha I'll be getting a gel padded seat and biking underwear for them.
This week will be a wake up week, tomorrow I will do the same workout just not at 7.1, I want to be able to string them all together so I figured it'd be more beneficial to lower the speed so I'm not forced to walk.
Today I only walked 30 minutes, rained hard last night and today.
Tonight or so on strava I'm going to map out a workout that I eventually want to do.
Bike ride on the trail to the beachx12.6 miles
Run 3 miles
Swimx25 minutes.
So yeah triathlon it up. I'll get the exact measurement for the bike ride in a bit
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4x400
400 onx6mph
400 offx4.6
Strung them all together
Did 1 200m, my calf is so fucked that I didn't want to risk an injury so I'll do 20 mins on the bike instead of 15 :ibcycling:
So I did a quick walk to .2 then a 10 min jog at 5mph which got me to about .8 or so
thats 1 mile right there
So altogether I did 3.1 miles and it felt pretty good, the 10 min warm up really helped out a lot which is what I have to start doing.
My credit card info was hijacked so they blocked my card aaand hopefully all of my bike shit was processed in time. They got away with like 50 bucks but I'll get it back, fucking people need to learn how to work for money instead of just taking others.
I didnt weigh myself because of how this weekend went, it'd just depress me but I felt fairly light during my running so it probably wasnt as bad as i thought.
Also on my runs I was able to string them together instead of stopping to walk so pretty pumped about that, not sure if its just because I lowered the speed 1mph or if Im just getting better because I didnt feel that tired during it.
Diet for today
1 20z coffee, no sugar and half the normal amount of half/half creamer
3 eggs
1 banana
1 2 scoop protein shake w/ Almond milk
Before work I will take in another 2 scoop protein shake
At work will just be 1lb of turkey, water and peanut butterx2.5 servings
The end of the day macros look like 115.6 grams of carbs, 83 grams of fat, 220 grams of protein which is around 2116 calories. Pretty good because it gives me wiggle room, if its actually a few hundred calories more then it wont matter too much.
tomorrow is looking like rain so ill just plan to do the dreadmill, probably 30minsx5.5 mph so 2.75 miles altogether. Depending on that run ill see if i can raise the speed or not for next time.
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Since getting my phone mid February I've gone 275 miles so that's kinda ballin but once I figure out how many miles I do a week now, it might be kinda sad.
ok so if I kept up what I've been doing from the start, I would have been at around 500-515+ miles lmao so yeah thats bad.
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4x400
400 onx6mph
400 offx4.6
Strung them all together
Did 1 200m, my calf is so fucked that I didn't want to risk an injury so I'll do 20 mins on the bike instead of 15 :ibcycling:
good move.. do not force running with a sore calf, trust me.
Also on my runs I was able to string them together instead of stopping to walk so pretty pumped about that, not sure if its just because I lowered the speed 1mph or if Im just getting better because I didnt feel that tired during it.
damn nice
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4x400
400 onx6mph
400 offx4.6
Strung them all together
Did 1 200m, my calf is so fucked that I didn't want to risk an injury so I'll do 20 mins on the bike instead of 15 :ibcycling:
good move.. do not force running with a sore calf, trust me.
Also on my runs I was able to string them together instead of stopping to walk so pretty pumped about that, not sure if its just because I lowered the speed 1mph or if Im just getting better because I didnt feel that tired during it.
damn nice
True that, I think what did it was that I was more donald duck assed than normal so I kept learning forward more and I had to catch myself and try to tighten up my invisible ass and glutes a tiny bit to kind of straighten me out.
Hopefully my new card comes in soon so I can register for the triathlon, if not then I will find a 5k or something to do.
The weekend cheat
Ok I figured I should share so that I can feel like I am taking responsibility for it and if I do it again people can shame me so i don't do it anymore.
Saturday I believe I had
1 bowl of ice cream(2 scoops)
2 donutes(1 with the ice cream)
2 slices of deluxe pizza slices
Sunday
2 small bowls of ice cream
more than I should have taken in of some noodle stuff
some burritos I believe, maybe 2 or so.
For shame
Well my bike was supposed to come on the 13th but looks like it'll be here tomorrow.
Won't be able to use it for a few days cuz the day after is when my bike rack for my car comes but oh well I think I still have to put the bike together anyway
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Nothing today, had to do an interview and get to work a few hours early.
ToMorrow will be what I was supposed to do today.
Diet wise 3x eggs, protein shake, banana, 1lb turkey, pnut butter and some granola bars
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40 min run
4.8 from 0-7mins
5.0 from 7-35 mins
5.5 from 35-40 mins
1 mile around 12:30
2.4 miles(normal distance for my runs) at 30 minutes
3.33 miles at 40mins(5k at 37:31) or so
dump break
15 minute bike ride, nice and easy
During the run I felt fine, normal burning sensations and what not but nothing bad. Once I stopped though it all just hit me at once, oh before I get into that, around the 35 minute mark almost exactly there was just a big tingling sensation that went through my whole body for about a minute and I thought well this is it, I'm dying. Anyway, once I stopped I felt kind of sick and had to shit and worn out but during the run I felt 100% fine, wasnt breathing hard or anything.
weight after workout: 284.3: -15.7lbs
Playlist: Rise against station on the amazon music app and this song popped up towards the end and got me jacked up. Sixx AM to me is just one of those bands where it's impossible for them to have a bad song, I haven't listened to a song of theirs where I hated them kinda just like Rise against, breaking benjamin, hollywood undead, Seether, Shinedown, disturbed etc etc.
http://www.youtube.com/watch?v=XSNeeVLEnd8
Diet today
1 burger(just beef, pickle and ketchup)
friesx idk what you can fit in 1 cup maybe
protein shakex2(2 servings each, will finish the second one by 1)
chocolate milk
turkeyx1lb
Also, my bike came at 1 so I had a half hour to unpack it and put it together but I fell short so I will do that when I get home. As long as my rack came in today also then I will be good to go for the 30 minute bike ride tomorrow on the trail.
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Sooo I am definitely under calories for the day and we have had high winds all day and now I got a text that the power is out. Without being able to eat when I get home, I might be forced to stop and get something...at least just split it up between 3 meals or so..idk I have a feeling if i stop at BK im going to go bananas and end up with a milk shake and all that shit so I want to try and avoid that. I need to invest in MRE's
I am around 1400-1600, couldnt get exactly what I had so just a decent estimate.
Maybe stick to a chicken or fish option and skip the milk shake
Holy fuck, my main man the double whopper that I love oh so much, the big ol #2 alone is 1000 calories..of course with cheese and bacon, without it its like 700 something lol no wonder why i got bitch tits ffs
I can get away with the fish sandwich and the chicken sandwich but you know what, fuck it, I'm not going to stop anywhere because ik if I do that, tomorrow I will stop again. Will find something cold at home to eat
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Might just rest today, I have a lot of packages coming since for some reason they didn't show up yesterday such as my helmet and rack and what not...the stuff I need to be able to take my bike places lol. Just want to make sure they don't drop them off at the neighbors.
Will keep the normal diet along with trying to walk a lot tonight at work. This time might try to speed walk the whole thing.
Finally got my :ibcycling: rack, :ibcycling: helmet and :ibcycling: tire patching kit, I am good to go tomorrow! I might try the full trail and back tomorrow or stick to the 30 minutes at first idk yet.
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:ibcycling:
20 minutes and did 3 miles lol I had to go on the roads near my house and the options are either uphill or downhill, there is maybe a 10th of a mile straight throughout the whole thing.
I wanted to go to the trail but the bike rack I bought is too wide...figures
I gotta buy a new vehicle soon and its either gonna be a truck or suv.
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40 min run
4.8 from 0-7mins
5.0 from 7-35 mins
5.5 from 35-40 mins
1 mile around 12:30
2.4 miles(normal distance for my runs) at 30 minutes
3.33 miles at 40mins(5k at 37:31) or so
dump break
15 minute bike ride, nice and easy
oooh nice!
check out Chef's Table, Season 2 Episode 2.. guy is a beast.
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He's like some bear grylls type of guy haha
Well I've been anorexic lately
today had 1 piece of sausage, 1 protein shake(2 servings) and going to eat 1lb of turkey.
Just not really hungry idk I gotta start eating more though.
Looks like its burger king time tonight, I will only be at 1400 for the day so a chicken something with a small order of fries will put me around 2200.
Workout for tomorrow is run down the road and back, I think it was 1.8 miles. Go to the trail with the bike and ride for 30 minutes. Possibly hit up the gym and just do whatever lol then i have errands to run
I've literally just taken a shit that made me hungry...about 20 minutes before it, I finished probably 10oz of turkey
Looks like I wont be doing the post office job, we are having a guard thats going to another site and I will be moved up to 7-3 but for awhile until the other guard comes back I will be switching between 7-3 and 7-7. Will find out for sure next week at some point. Kind of sucks cuz I like working out in the mornings and what not but oh well. I am thinking that I want to go Adarq mode and stick with running and what not and get into BW movements. That way once I get called for corrections(pretty soon) I will have a better base for going into the gym. One thing I always sucked at was bw movements so I kind of see it as a new challenge for something to get better at.
Something like
I want to be able to do 500 push ups everyday and 200 sit ups everyday and build it up to whatever number. Pull ups I'd have to wait awhile to be able to do them lmao.
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He's like some bear grylls type of guy haha
i was impressed.. dude is a beast. i'd love to develop such a relationship with food eventually. ;f
Well I've been anorexic lately
athletic anorexia ftw.. :ninja:
I want to be able to do 500 push ups everyday and 200 sit ups everyday and build it up to whatever number. Pull ups I'd have to wait awhile to be able to do them lmao.
where'd you get those numbers from? that's just what you want to do?
http://www.nfl.com/news/story/0ap3000000537126/article/football-fit-a-look-at-herschel-walkers-workout-routine
walker says he still does 1500 pushups and 3500 situps per day.. guy looked pretty beast when he fought in strike force at like near 50 years old.
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Just random numbers haha But it might be a good starting point. My best in 1 day was 800 when I did the wod
3k jump rope count
800 push ups
1000 wallballs
But yeah 1000+ push ups per day would be nice.
Yeah my new belt hole is feeling like its getting too loose so I may need to do more holes..phrasing.
Todays workout wasnt what I planned, I woke up and it was a downpour and lightning.
Squat
135/165/185/205/225/255/275/300/315- on 205 my quad and hammys started tightening up lmao
Reps ranged from 10 and ended with 2 on 315, It felt decent but I haven't squatted in over a month and its the first time in a long time that when I squat I actually felt my hammys getting sore. My quad also tightening up so I figured from 275-315 I'd keep the reps low.
BB RDL
135/165/185/205/225/255..I think i mightve done 275 but yeah reps were 5-8 or so.
Lat pulldowns : 4-5x10
DB flat press : 55/65/75x10 Felt extremely weird and off balanced.
DB Flyes : 30/35/40/45x10
DB side raise w/3 grips : 20/25x10
Tricep db extensions and pushdowns
curls for girls
ab cable crunch: 70/80x10
Tried to bike but my legs cramped up.
I may just sign up for a few 5k runs, a few are in July. There is one that I thought said chubby chase and I figured it was the slow people that went first and then the fit 5k runners went after and would try to beat them...its not though its called cubby lol
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I may just sign up for a few 5k runs, a few are in July. There is one that I thought said chubby chase and I figured it was the slow people that went first and then the fit 5k runners went after and would try to beat them...its not though its called cubby lol
they are usually packed full of hot athletic chix. do it.
lol @ chubby chase..
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lol Maybe I can set that up sometime, prize goes to any chubsters that don't get passed and the top 3 fit people that pass chubsters. The chubby runners get a 10 minute head start
It is looking decent out now so I'll let it warm up and dry out as much as possible and maybe head out to the trail with my bike later, if not then I will just do it tomorrow.
Titties are getting smaller byaaaah but my gut looks bigger cuz I did abs for once lol Will start hitting the gym more, can't let my BMR drop cuz I am burning muscle off.
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Just woke up, trying to decide if I want to stay up. Quick note that Monday will be an off day, I have to get to the bank before work to get money out cuz my card hasn't arrived yet.
Just relaxing, my glutes and hammies are "barely can sit on there toilet" sore today.
Will begin my 500 push ups a day today though after I eat.
It's looking not at all like how they said today was supposed to look. Sky is gray af and today was supposed to be a nice one.
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The first 30 minutes of my ride was figuring out the bike, seeing how it will handle in slippery wet spots so I was definitely slower. On the way back I figured out that I am more comfortable and faster in 6th gear than any others. With the shocks on the bike its nice but getting up on the bike to pedal is weird as fuck so all of my time pedaling was seated and only stood up to relax my bum....Whenever I stood up my dick hurt for some reason lol
Total I did 58 minutes or so, I was faster on the way back once I figured I could push the bike harder. It stormed yesterday and overnight so there were a lot of wet spots and places by the ponds where it flooded.
1hr :ibcycling: ride: 7.5 miles. My average speed was 7.5 mph which is reasonable considering how often I had to slow down and max speed was 15mph. Not bad for a cheap walmart bike but pushing it passed that seems hard, I will need to invest in a better bike once I realize that I am going to stick with it.
After the bike ride my legs felt awful and had a hard time walking.
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riding a bike or stationary bike always makes me tired and sore in ways that nothing else does. just a different kind of stress.
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riding a bike or stationary bike always makes me tired and sore in ways that nothing else does. just a different kind of stress.
True that, it didn't help that my hammies and glutes were sore already from the squats yesterday haha but once I pushed the speed it was just an instant burn in my quads.
Food
2x bfast burrtio
1x protein shake
14-16oz turkey
some peanuts
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Soreness: Hammies and glutes still. Shitty but oh well I survived.
felt a bit sick last night and felt shitty this morning. Decided to just run down my road and back and I think my GPS cuts in and out because it said I only went 1.73 miles when the last time I did it, it was 1.8 or something like that.
Previous run was 19:38 or 28 and this run was 17:50 something.
First mile where it was mainly a warm up was 10:27 at around 5.7mph and this includes a hill. One the way back I stopped to walk for about 20 seconds because I thought i was going to puke, not because I was tired or anything just kinda hit me and once I burped I traveled on. Decided to sprint to see what I can get up to and it was like idk 13mph or something.
Drinking a brotein shake and cooking some eggs later on a burger(no bun)
Next week depending on my schedule I think it's time to do the same run or a 2 mile run on the trail and try to break into the 9's
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yo!
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Yo!
6/20/16
Bench Press: 135/185/225/260/275x3x3
Reps from 10-3
Flyes: 35/40/45/50/55
Reps: 10 reps
Hex Press: 40/45/50x10
Tricep Pushdowns
6/21/16
Run
Mile 1: 9:18ish min/mile
Mile 2: 10:46 min/mile
Mile 3: 11:38 min/mile
Mile 3.51: 15:50 min/mile - had to walk the last 10 minutes.
Right calf flared up.
6/22/2016
Rest, walk at work
6/23/2016
Run: 1 mile test: shitty run, felt heavy and sick: 9:10 or so
Be happy with: 8:40
Goal: 8:10
Back and bis
6/24/2016
Run 2 miles on treadmill: started at 5.5mph for 5 minutes then increased. total time was 19:37 minutes
shoulder work.
6/25/2016
Run 1 mile: slow
Bike 30 minutes
Today: 30 minute bike ride, seats gotta go and i have to get a gel seat
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Chest/tris
My Achilles on my right foot waso aching yesterday so I figured I'd take it easy today
Bench: 135-275x5, CG 225x2x8
Hex press: 40/50/60x10
DB flyes: idk 2 or 3 sets
Push downs
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I wrote out a new plan
Goal: Run at least 10 miles per week
Goal: Bike at least 7 miles per week on actual bike
Stationary bike: at least 33 miles per week.
Walk at least: 25 miles per week
Total: 81 miles per week of activity.
Monday
Long run: 40 minutes(3-3.5 miles)
Bike: 10 miles
Walk 5 miles at work
Tuesday
Short Run: 2 miles
Bike: 10 miles
Walk 5 miles at work
Wednesday
1 mile test
Jump Rope
Walk 5 miles at work
Thursday
Long Run: 40 minutes
Bike 10 miles
Walk 5 miles at work
Friday
Short Run: 2 miles
Bike 3 miles (W/ high intensity)
Walk 5 miles at work
Saturday
1 mile run test
Outside bike: 30 minutes
Sunday
Bike Ride: 1.5 hours (45 minutes 1 way)
Kind of starting this week off bad already with having to rest today. Tomorrow i should be fine with the 40 minute run and I think I just hit a wall with the mile time because I don't have the "cardio" to push myself faster so I am hoping that putting in more miles per week will build that up. Also, If I dont get any of these jobs coming up(corrections, budweiser, supervisor at another factory) I will be heading to Oklahoma City to try and get into the police department.
Then I will just throw in the weights probably on the easier running days.
This sunday will be a off or just a light day also, I'm heading out towards Rochester to go to the drag strip with some badass cars and I should probably get there early.
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:ibrunning: 1hr
5.07 miles
How I felt
-Breathing wise I was calm throughout, the HR monitor said i got up to 143bpm but i felt fine.
-I had some aches show up around the 30 minute mark but they went away
-After the run i felt like death so I figured id count today as the 3 mile bike ride instead and substitute it for an extra 20 minute run...i just didnt want to bike
Weight idk. Over the weekend I cheated a bit on my diet and ate a whole digiorno pizza and I think I am finally dropping it lol Once I clear my system with fiber gummies I will weigh myself again.
Steps so far is about 11,500
Diet for today
Chicken
Turkey slices
Protein shakex2
And maybe some eggs and rice cakes
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the fact that you've already made it to 5 miles of continuous running is really impressive.
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the fact that you've already made it to 5 miles of continuous running is really impressive.
Thanks, it was on the treadmill but I'll still count it as a win. Breathing wise I can go longer but my body isn't conditioned for that yet and I probably won't try until I'm maybe 250lbs.
Now that ik I can do it, I'll switch my long runs to 1hr but keep the others the same and have the 2 and 1 mile runs be speed work.
Thinking I still want to get into the 18s for 2 miles and 8 mins for the 1 mile
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I found a 5k in september in Syracuse...it's one of those runs where people throw colored powders and shit at you because idk fun. Anyway I think I might do it because there will be some mamacitas there but I really don't want shit thrown at me.
Tomorrows workout
Tuesday
Short Run: 2 miles
Bike: 10 miles
Walk 5 miles at work
May run 2 miles at a 9:30 pace, bit some back and bis and finished off with the bike and I will try to go somewhat early.
There is a girl at the gym now, I went to school with her sister and wowza she is looking fine, definitely been hitting the skwaats. Her sister absolutely hates me though which I won't lose sleep over but eh I might give it a shot.
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Rest day, my body is shot and all of those fiber gummies are kicking in. Walking in total yesterday was around 16k steps with my run. They have one of the buildings taped off that I use to access the back side on foot so now I have to change my route and figure something out. If one of the other areas isn't blocked off then I should be fine, if not then it's just a lot of walking.
I like my cheat days on the weekends, they are pretty fun but I have a new idea and I will see if i can pull it off. Starting monday(this coming sunday im going to the drags and i doubt i will eat clean there) I will try to go for 12 weeks straight of eating "clean" If I accomplish it then I will choose 1 of the food eating challenges in NY to do and I will post which one I will in a bit....it's between a 5lb burrito or a lot of ice cream. I probably won't go to these places because they are far away and with the gas I'd use to get there I can just use to buy the ingredients and make it myself.
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:ibrunning:
My goals for that test was a 12:38 1.5 mile so at least on a treadmill i can barely do it now. By the next test to come around I should be able to smash it and I am hoping I get my test scores here pretty soon.
Clock started at 20:00
Mile 1: 20:00 - 11:34
Mile 1.5: 20:00 - 7:38
8:34 mile
12:22 1.5 mile
Not bad considering I waste about 10 seconds or so setting it up and waiting for the belt to get up to speed.
I felt sick though, pace was 7.2mph then for the last .5 miles I did 7.5-9.8mph
I am also stuck at 283, idk if it's my metabolism dropping due to muscle loss (my legs are noticeably smaller) and a caloric deficit....oooor maybe I've cheated too hard this past weekend and what not. Idk though.
I also hit some back and bis with rdl, pulldowns and curls
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I have a 1 mile test tomorrow to do and Idk if I want to go outside or the treadmill again. I want 8s if I go outside and on the treadmill I want low 8s or high 7s
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Nothing today, had to come in for a 12 hour, will do stuff tomorrow
For meals today i have some chewy bars, a steak, salt potatoes, some turkey and had a protein shake before I left my house.
Tomorrows workout will hmmmmm I want to run 3 miles so i can actually complete the 10 miles for the week so I may do that. I have to make a lot of free time tomorrow cuz I will watch batman vs superman and its long as shit.
The person I am working with right now is extremely lazy and i cannot wait until they leave and I am taking the 15th off for syracuse nationals, biggest car show in the north east.
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GOT A 90 ON MY CO TEST!!!!!!!!!!
#determinedAF
#runningmyassoff
#racecar
#gettincutgettinbutt
#bestscorei'vegotten
#newmotivation
#ihavebadgas
#imgoingtoeatmysteakandtaters
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On the crapper now, going to have today be a 30 minute run then I have some shit I gotta do
hoping for 3 miles but idk we will see, I kinda feel crappy and fat today.
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Ran about 35 minutes
Felt easy and was around 11 minute miles towards the end, started out around 9:30 miles. My right calf down to my heel was sore and burning a bit so I had to slow down and breathing felt on point just like how I feel on a treadmill.
I received the paper version of my score along with a canvass letter for the job so everything will happen pretty soon I hope.
I also shot around and moved some tires and 300lbs of salt.
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:ibrunning:
20 minutes, felt ok buy warn out from yesterday. I only went because I need a new bike seat and I gotta get my brother into running so I went to the park with him.
Bfast is 3 turkey sausage sticks, cherries, 2 apple rice cakes and 3 eggs
Lunch: veggies, grilling 5lbs of chicken with speedie sauce
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:ibrunning:
Outside at the park on the shitty square cement track
1 hour, total of 6 something miles(1.2 miles of walking)
5 miles running about in total
breakfast
3 eggs: 210 calories
1 rice cake: 50 calories
3 sausage sticks(turkey): 150 calories
cherries: 150 calories
560 calories total.
11:30- protein shake: 250 calories
1230: chicken: maybe Idk 200 calories
130: protein shake: 250 calories
While at work will be turkey slices and some turkey sausage. Will do it later
I noticed my protein shakes lately have tasted weird, the first time the almond milk I bought was Soy and I said IDFTS and now it tastes weird again....I didnt notice that i bought almond coconut this time...i have to start reading the damn label.
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(https://media.giphy.com/media/xTiTnoHt2NwerFMsCI/giphy.gif)
So I just weighed myself after breakfast, protein shake and water...my gut is full AF
279.2!!!!!!!!!!!
20.7lbs lost
Will check tomorrow at the gym just to make sure, I used the scale that I have at the house.
By the end of the day i will probably hit 17-18k steps for the day
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278.6
Bench Supa set with incline push ups. Worked with 225 for a few sets
DB flyes..nothing amazing
Tricep work..nothing amazing
Bikex20 minutes. Legs feel dead AF so I'm going to rest them for tomorrow.
Just ordered a new bike seat, one for people with big ol bootys so hopefully I will get that by thursday or friday and be ready for the weekend.
Every 10lbs I have taken progress pics and I have some from when I was around 300, 289 and 278. From 300-289 there wasn't a lot of difference, some but eh. Comparing 278 to 289 though, I can definitely tell that my stomach is getting leaner, my right side of my titties and love handles are slimming down and from a side view just my stomach is significantly smaller. I will keep fighting the fight until I am down to my normal weight again, I'd like to be about maybe 210 or so but lean AF and jacked and I plan on hiring Shelby Starnes to work with yearly until I am comfortable with doing everything on my own.
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The head honcho here at work just said "How's Tim today?"
I've been here since February and nobody knows my name yet so I responded with a awkward pretty good because I was still processing what just happened.
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The head honcho here at work just said "How's Tim today?"
I've been here since February and nobody knows my name yet so I responded with a awkward pretty good because I was still processing what just happened.
whoa. :uhhhfacepalm: office space level shit.
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The head honcho here at work just said "How's Tim today?"
I've been here since February and nobody knows my name yet so I responded with a awkward pretty good because I was still processing what just happened.
whoa. :uhhhfacepalm: office space level shit.
His name is Tim so idk, maybe he's just picking on me because basically I don't really feel like shootin the shit with anyone there so I just go with the classic, how's it going? and thats it.
Anyway
I have an oil change soon and then I will head over to the gym to run for 30 minutes, maybe hit back too idk.
Adarq, I will be looking at computers soon and basically I want to know if building one is difficult? I want a computer that basically wont be out of date in 2 years and can basically be fast and powerful enough to play any games etc etc for maybe $800-$1000. Reasonable or nah?
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:ibrunning: 3.12 miles in 29.21, I had to hop off for about 10 seconds or so around 2.23 miles because I felt like I was going to puke so I ran a little extra at the end.
weight-277.2
-22.7lbs
I did pretty good today with the ladies, there's a super hot chick in the gym who i always suspected of being a physique competitor and it turns out that she is. She actually approached me and said wow I'm surprised you were on there for so long, I know I couldn't do it, you looked determined. Once she said that I was like yep I'm going all out so we shot the shit for awhile and laid down the foundation, I let her know that i was interested in competing in the future as well and that I used to be in great shape(before I came back onto here) but in a elegant way. I wasn't like yo babe I used to have abs and 19" pipes, wanna get outta here and drink some protein shakes while I curl for you?
I have a feeling that if I can date her she will inevitably kill me due to some organ(except the most important one..hey now) failing(due to blood loss), it would be boner city 24/7.
Anyway, eating breakfast and super happy with progress, i may hit legs on friday just to get something in once a month or so and hopefully in 2 weeks I will be down to about 269 is the goal.
So the head guy here still thinks my name is actually Tim and I didn't correct him because its awkward lol Oh well, thank god I will be leaving soon.
The workout tomorrow will be probably as follows because I want to get my 40 minute jog in on Friday so I will skip a day in the workout in order to hit legs on saturday(no I wont be skipping a workout just going from my 3 mile run to 1 mile run instead of going 3 mile-2mile 1 mile)
So tomorrow will be a 1 mile run sprint on the dreadmill, I want to be at a 7 something pace and just see if I can hold on for dear life. If I can keep 7.5mph and kind of haul ass towards the end and probably 8mph or so then I should be able to get my mile time into the 7s
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Miss this
#comingbackstronger
#outjumpmyyoungerself
#headsurgeryfromhittingmyheadontherim
the old days
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/1923371_7453566446_9487_n.jpg?oh=e9a01dba142e50740c8ec8e7004205e0&oe=582F6D53)
#GettinCutGettinButt
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/148108_453069766446_2744587_n.jpg?oh=589fab2aeaf9c110cc5db7a2768cabc8&oe=57F420A5)
#Savage
#19"armsorso
#235w/abs
#gotsomuchassbackthen
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/1915646_190100516446_5298110_n.jpg?oh=deac533338780be2cd48c67c2aea2f1b&oe=58024217)
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(https://media.giphy.com/media/cbG9wtoO8QScw/giphy.gif)
7:50 mile
Felt better than I thought, I was tired at the end but if the treadmill wasn't a pain in the ass to get going then keeping a 7:53 mile pace would have been easier but I had to speed it up to like 9.8mph for the last .2 miles.
weight is around the same, i didnt do my usual morning ritual, I feel like shit and felt kinda sick this morning so I got to the gym asap to get it over with
also hit biceps.
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Legs are fried, I walked for 20 minutes and biked for 20 minutes.
Tomorrow is either run or bike.
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Bikex 40 minutes
The new seat is nice, a lot less pain. Cheated last night at McDonalds, my shifter wouldn't come out of park so I had to take the middle console out and fuck around with the lock release. It pissed me off so I said fuck it.
Gonna eat my turkey and what not and protein shakes later.
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2 mile slow jog
Bench: 275x3
Hex pressx10 at 40/50/60lbs
DB flyes: idk
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:ibrunning: 3 miles
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Woke up exhausted, not sure why. Taking a protein shake, another one before work.
By Friday I want to hit 11 miles so that means 4 tomorrow, 2 on Friday then 3 on saturday and 1 on Sunday with biking.
I'm 9th on the list for the other county which is a good standing, just hope the 8 ahead of me haven't been exercising or anything. That academy is 26 weeks long.
Food
Cheat bfast(not a lot but kinda bad)
Protein shake
Protein shake
watermelon
turkey later
A lot of low cal drinks such as powerade and what not.
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4 mile run
I chose a 5mph pace because my other runs this week didn't feel that great. By the end of the run I felt completely fine, relaxed, wasn't breathing hard at all. Had some aches such as my calves and right achilles area but thats just normal, will stretch it out later.
Ate 4 eggs scrambled(figured out what i was doing wrong)
1 rice cake
1 protein shake with 2 servings, going to have another one when I am done with this.
Later some turkey
When i go get groceries tomorrow I will probably stock up on the pre cooked bagged chicken, more expensive but it tastes better and its easier and more convenient.
I havent checked my weight because it has been hot lately and I have been drinking a lot of fluids.
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2 mile run, Achilles ache, just going to bike this weekend to rest my legs a bit.
Total miles this week was I think 11 miles. Might run on saturday if I feel better
Weights fluctuating, bloated as fuck so my weight was up a few lbs today.
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Adarq
I got my test results and the fitness test requirements back and it looks easy as fuck but i want help programming my workouts leading up to it.
Part 1: run 150 minutes, down a set of stairs, back up, run to a dummy hanging in the air, take the dummy down and bring it somewhere 10 yards away
Part 2: Same as part 1 except the dummy is in a cot and you pick him up out of it and drag him to a safe area/both are within 1:35
Part 3: stair climb- around 20 steps, must go up and down 4 times in 65 seconds
Part 4: 1 mile run!!!!!! in 9:30.
I was wondering if I should cut down my running as far as distance wise to say 2.5-3 miles and focus on fast 1-2 mile runs, try to keep a 9:30-10 min mile pace on the 2 minute runs and a 8:30 minute mile pace on the 1 mile runs. I just dont want to cut too much volume on my lungs because thats where im starting to excel. Also, I am a giant pussy now so should i start incorporating legs and back work again?
The test is August 8th so 3 weeks and 3 days or so away with potential 5 weeks but i doubt i will need the retake.
Tomorrow for a workout since i gotta get my brother in shape for it also, we are probably just going to hit everything and hit up the stair master like a boss
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i'm not adarq, but don't cut your mileage.
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i'm not adarq, but don't cut your mileage.
Kk thanks, I'll take anyone's advice at this point, ik I'm ready now for it but I want to smash it in order to stand out from everyone
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yeah keep building that aerobic base.
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Miss this
#comingbackstronger
#outjumpmyyoungerself
#headsurgeryfromhittingmyheadontherim
the old days
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/1923371_7453566446_9487_n.jpg?oh=e9a01dba142e50740c8ec8e7004205e0&oe=582F6D53)
#GettinCutGettinButt
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/148108_453069766446_2744587_n.jpg?oh=589fab2aeaf9c110cc5db7a2768cabc8&oe=57F420A5)
#Savage
#19"armsorso
#235w/abs
#gotsomuchassbackthen
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/1915646_190100516446_5298110_n.jpg?oh=deac533338780be2cd48c67c2aea2f1b&oe=58024217)
you kind of look like a professional arm wrestler in the last pic.
one of my favorite memories is when you managed to get T-DUB to join theverticalsummit, to "cuss you out". LMFAO.
i'm not adarq, but don't cut your mileage.
ya i agree. and Stamos you seem to be making some good progress lately on these runs.
Do you have access to stairs? If so, I would actually get some stair runs in. We used to run them all of the time when I was at MSC .. people's first experiences with them were ALWAYS bad. It's good to get in some stair runs ahead of time.
We'd also let people training for firefighter's tets run them etc.. They'd eventually put on vests and run them.
Might be hard finding some stairs to run though.. could always run bleachers perhaps. We had a 6 story parcking garage (for the hospital) with stairs on the outside, it was perfect.
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Miss this
#comingbackstronger
#outjumpmyyoungerself
#headsurgeryfromhittingmyheadontherim
the old days
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/1923371_7453566446_9487_n.jpg?oh=e9a01dba142e50740c8ec8e7004205e0&oe=582F6D53)
#GettinCutGettinButt
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/148108_453069766446_2744587_n.jpg?oh=589fab2aeaf9c110cc5db7a2768cabc8&oe=57F420A5)
#Savage
#19"armsorso
#235w/abs
#gotsomuchassbackthen
(https://scontent-dfw1-1.xx.fbcdn.net/v/t1.0-9/1915646_190100516446_5298110_n.jpg?oh=deac533338780be2cd48c67c2aea2f1b&oe=58024217)
you kind of look like a professional arm wrestler in the last pic.
one of my favorite memories is when you managed to get T-DUB to join theverticalsummit, to "cuss you out". LMFAO.
i'm not adarq, but don't cut your mileage.
ya i agree. and Stamos you seem to be making some good progress lately on these runs.
Do you have access to stairs? If so, I would actually get some stair runs in. We used to run them all of the time when I was at MSC .. people's first experiences with them were ALWAYS bad. It's good to get in some stair runs ahead of time.
We'd also let people training for firefighter's tets run them etc.. They'd eventually put on vests and run them.
Might be hard finding some stairs to run though.. could always run bleachers perhaps. We had a 6 story parcking garage (for the hospital) with stairs on the outside, it was perfect.
Yeah I think I got the majority of whatever that group was called on here just for me lol. I was shit idk 17 at the time lol
Stairs I can do at work, the plant is 7 stories so I can run them, lately when I can I'll go up and down them twice. I can go to the school and hit up the bleachers as well. So just keep things the same with stairs? Do you think I should Delold about 2-3 days before and just do mile jogs and stretching?
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Bro day with some cardio on the stepper. My quads don't get sore when I run so I was dead on the stepper, will go to the track tomorrow to time my brothers mile and run the bleachers
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Went running with my brother, hes out of shape so i sent him a program to go hard.
On the mile back I did a time of 8:53
Yesterday we went to a new sub shop for supper and the sammiches were huge so I still feel like I have it in me which made the run worse.
This week will be chicken, protein shakes, eggs and rice cakes. Wanna get to 260s for the test.
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Supposed to have my interview today but I asked to get put down the list. I wanna go for the county I live in (the one that has the fitness test on the 8th) and I don't want to waste days off on both counties.
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I've had plenty of rest so tomorrow at the gym I just want to run, put a towel over the screen and just see what I can do. I'd like to hit 6 or 7 miles but depends on how my body feels.
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Just woke up and I feel pretty shitty. Gonna get some fluids in me and run. May just set the treadmill at 5mph and just go.
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Run 3 miles at a slow pace. Breathing was fine just my achilles again became sore (dull pain) so I stopped. I finished off with push ups and now I am icing my achilles, took some ibuprofen and eating breakfast.
This week I may cut volume to let it get better so I may do....
Wed- 1 mile jog@ 6mph
Thurs- 1 mile jog@ 7mph
Fri- 1 mile jog@ 6mph
Sat-sun: Bike session
Pre runs will consist of a lot of stretching especially my calves...I guess I gotta start taking it seriously considering its why I'm in this pickle
Considering I have to cut volume I'm going to focus on my diet.
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LBSS or Adarq or anyone else
Since I'm cutting down my volume running this week to rest my achilles, should I possibly do Crossfit workouts for Wed, Thurs and Friday? That way I am getting my heart rate up at least.
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i'd stop running altogether if you're worried about getting injured. can you up biking volume instead? or row? crossfit-style stuff isn't a replacement for low-intensity cardio but it should be fine as well as long as it doesn't stress your achilles.
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i'd stop running altogether if you're worried about getting injured. can you up biking volume instead? or row? crossfit-style stuff isn't a replacement for low-intensity cardio but it should be fine as well as long as it doesn't stress your achilles.
Yeah that's an option, i can hit the bike up this week and try to go for 10 mile rides. The achilles problem doesn't show up until around 20-30 minutes in but I'd feel better about rehabbing it now before it got worse.
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Food log
Protein shakesx 3 - Used Almond milk and water with all
2 with 2 servings
1 with 1 serving
Eggsx6
Rice cakesx2
16oz of chicken(will eat later)
Total by the end of the day will be about
Carb= 68grams
Fat= 49 grams
Brotein= 261 grams
Calories = 1800 or so which i mean is low and i could eat another 4-500 and be safe but i havent had the best diet lately so i can spare some calories as long as i recover well.
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Bikex10 miles, easier and quicker than I thought, will go for 20 miles tomorrow which will be about an hour
triceps
stretching
Will be under caloried today, I had to go into work early so i pretty much had time for some chicken, eggs and a protein shake and with me today at work i have 16oz of chicken. Idk when I put it into my Shealth app it was like just over 1k calories lol They are having a cookout at work today so i might grab some food from them idk yet.
For my bike ride tomorrow I will just listen to the rest of the Joe Rogan podcast with Mark and Chris Bell. Will do the same on friday and saturday and Sunday i will ride my mountain bike. Hopefully the amount of volume I'm doing this week with the biking wont hurt my running for next week.(it seems like if I dont run for awhile i go to shit)
Total volume estimates for the week
Running: 3 miles
Bike: 57 miles
I will then have two full weeks to get to the best shape that I can
Week 1(starting the 25th)
Running Volume(if I feel better)x18-20 miles
I was thinking a 4 mile jog on mon, wed, Fri and 2 mile jogs on Tues, Thurs, Saturday with sunday being a rest. Adjusting those runs accordingly, if I start to feel anything around the 3 mile mark then thats where I will stop.
Week 2(starting the 1st)
Running volume might start mon-4, tues-3, wed-1 thursday-2, Friday- 2, Sat-2, Sunday 1 mile jog, Monday test day.
Does that look good for the final week? I figured doing that I will still keep a decent volume amount even if im sore and i skip 1 day but I will be rested. For the final mile day that sunday id like to keep it at a 9 min pace so i'm working up a sweat but not going all out.
If the calculator is somewhat accurate, I approximately burn 210 calories per mile at a 10 minute mile pace. I know its off but the best I can go on right now.
18 miles in the week will be 3780 calories burned total for running(I'm not sure if the longer you run in 1 session burns more calories when you're tired out)
So if I keep around my normal calories then I should be down a legit 2.5lbs or so during that week(not including water loss) which should be quite a bit of help if it averages to about 5lbs or so. I want to go to my old gym on sunday and get into the sauna there or something and just sweat it out because i drink a lot of fluids
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(http://images.craigslist.org/00707_e3gpDJV1kok_600x450.jpg)
I will be buying that hopefully if it is still for sale on craigslist. It looks like the same model that was at my old gym that isn't there anymore. If it is then yeah its a crazy workout.
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The building is open now so I can walk my rounds again!!
#walktall
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Blaaah just woke up and I have to do a 12 today. I will be walking again at work for my rounds so the mileage will go up.
Just ate my eggs, will have a protein shake before work but I'll eat at the party at work today and try to stay clean.
Tomorrow I have a couple episodes of Bones to watch while I'm on the bike so that'll make for some long distances
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I havent eaten much today but I feel like I am going through withdrawals lol I'm hungry, my body feels hot, kinda feel sick and it doesnt help that one of the ads I saw was for the Mac & Cheetos
I caved and grabbed food haha it looks good
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20 mile bike ride, probably a 18mph pace, not too bad.
Up to 6k steps so far today, I want to just keep at it cuz i am putting on weight with the reduction in running and my appetite for some reason came back but im trying haha
This morning i just had 2 bfast burritos, some chocolate milk and a 80 gram protein shake and i bought 1/2lb of turkey for tonight.
Before my first round I was at 2041 steps and afterwards was 6109, going to head out to do another patrol thats shorter but should be around 8k steps afterwards with 2 more after that or 3 more idk.
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Getting the cravings uggh, for some reason it's for the Mac n cheetos at bk and yet I haven't even had then yet.
I'm gonna man up and not stop though, since I kinda fell it seems like I need to go cold turkey again basically at night. I'm typically fine during the day but lately I'm just hungry AF at night.
Tomorrow ima try to run 2 miles with a 10 minute stretch of the calves and hammies beforehand with a 5 min walk. Also do another 20 mile bike ride. If the gym had wifi and a comfortable seat on the bike I'd probably do 50 miles or so.
I kinda wanna hit some weights also, just feeling like a wuss.
I'm going to plan out my grocery shopping at the gym probably so I have a plan when I get there.
Definitely will stock up on
Meat, veggies, rice cakes, fat source along with some way I can turn the meat and veggies and what not into a meal that tastes like a cheat meal but isnt. Adarqs stir fry looks good but if you buy it by the bag in the store the macros tend to be shitty. I'd like to get some shrimp and mushrooms...omnomnomnom idk I'll figure it out.
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Idk how buy I lost weight.
275
I ran 2 miles and my achilles acted up, tried to bike but the only one available was like a recliner type not an upright so that put pressure on my achilles also.
I bought some ibuprofen, groceries, cold pack and ankle support
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Food log
1 quest bar - sucked...I know how the bars are made because I used to make nutrition bars and yeah these aren't anything special.
1 serving or so of peanuts
Veggies
4oz if beef
Kiwix2
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I just did a 40 minutes walk, averaged 16 min miles.
Going to go home and get my breakfast in and order more brotein cuz i have maybe a week's worth left.
Uggh im so full
Eggsx8
Peanutsx1.5-2 servings
1 complete cookie
Ill put it into my S health and calculate the macros even though i kind of know already
1041 calories
Carbs: 50
Fat: 63
Protein: 67g
looking at a 2300 or so day with low carb/ high fat and higher protein
The Lenny & Larry cookie is actually vegan and still tastes amazing. Ordered 12 more along with brotein and thermoxyn.
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Jogged 2 miles at 6mph, ache came back towards the end. Once I'm done with the fitness tests I'll back off of running and just bike for awhile until it gets better.
I also biked 9 miles.
Diet today is going to consist of steak, chicken, kiwi, turkey and peanuts...maybe a rice cake.
I think 2 mile runs are best, I did 6mph today and will go up by .2 each day, bike on the weekend and next week do the same. Next Friday I have a fitness test for a county I really don't want but that one is easy, I think it's a 100m sprint in less than 19 seconds.
I'll just watch my diet this and next week and hope I don't tear anything.
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Food Log
Watching Clinton Cash, will give a review of it later
Quest bar x1
Peanutsx2-3 servings
1 steak
5 eggs
2 kiwi
1x2 serving protein shake
Will have another serving or 2 of peanuts and maybe 8oz of turkey with 2 slices of cheese just for flavor purposes, eating that much turkey deli meat alone kind of sucks. Will input it into my Shealth app to find out the damage for the day.
Total Calories
2260 - 2400 depending on the measurements
Carb: 92.4
Fat: 110.1
Protein: 232.5
Not a bad ratio, the protein is definitely there, the fat and carbs seem to be fine considering they are about even but I'd rather see the fat higher and the carb lower.
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Jogged 2 miles at 6.2mp
Biked 6 miles (had to take a dump)
Sit ups
Weight: 273.2
- 26.7lbs
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Weight: 273.2
- 26.7lbs
:ibrunning: :ibcycling: :almostascoolasnyancat:
nyan cat is the closest thing we have to a swimming thing.
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Weight: 273.2
- 26.7lbs
:ibrunning: :ibcycling: :almostascoolasnyancat:
nyan cat is the closest thing we have to a swimming thing.
lol yeah I haven't started swimming yet, I wont do a triathlon until next summer. Realistically I want to actually be in triathlon shape before I do one. It looks like I am on track though to get into the 260s by the test but I dont know if my cardio is getting better or worse. At 6.2mph its a 9:40 pace and I kept it for 2 miles...I was breathing well not too hard but I had a good sweat going but on my other runs in the past outside it'd be something like low 9s or high 8s but each mile after would jump up by minutes instead of being constant.
Tomorrow is a 6.4mph pace day and my best so far as far as speed wise is 7.2 then random speeds afterwards for 1.5 miles so if I can get into 7.2+ for 2 miles then i know I will be good to do anything.
Also, today I did everything the same(same ibuprofen, shoes etc etc) except I didn't stretch before I ran and yet I didn't feel any aches during or after my run. I stretched it afterwards and my calves were actually kinda stretched out already so idk if the run did it or just an accumulation of stretching I've been doing.
One of the things I am going to start doing are sit ups every day. I have to do 37 in a minute I believe and in HS I did like 50s or 60s in a minute but with my baby weight added with my piss poor posture, sit ups are kinda hard right now lol with 2 weeks of straight sit ups I'll be good though and that test is next friday.
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there is basically no chance your cardio is getting worse, unless you're getting emphysema or something. progressive overload doesn't work that way and you've been both adding miles and losing weight.
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there is basically no chance your cardio is getting worse, unless you're getting emphysema or something. progressive overload doesn't work that way and you've been both adding miles and losing weight.
That's good to know haha I probably have just gotten used to running at a slower pace for longer than a mile so I'll have to adjust to the speed increase.
As far as food goes, I'm looking at 2200 something for the day including
10oz steak, 1 serving peanuts, 4 kiwis, 1 complete cookie, 2 slices of cheese, 4 eggs, 3 servings of protein shakes, and turkey deli meat.
I've been upping the calories on accident but I think it's what I needed to get back to losing weight.
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As far as Clinton Cash goes, you can watch it and draw your own conclusions.
Some highlights were they screwed over the haitians and whenever another country wanted something, hillary and bill named their price and masked it in speeches.
It was interesting and I'm curious about the center and left leaning members opinion on it.
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As far as Clinton Cash goes, you can watch it and draw your own conclusions.
Some highlights were they screwed over the haitians and whenever another country wanted something, hillary and bill named their price and masked it in speeches.
It was interesting and I'm curious about the center and left leaning members opinion on it.
watch what? link?
pc
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As far as Clinton Cash goes, you can watch it and draw your own conclusions.
Some highlights were they screwed over the haitians and whenever another country wanted something, hillary and bill named their price and masked it in speeches.
It was interesting and I'm curious about the center and left leaning members opinions on it.
watch what? link?
pc
It's the movie that is based on the book.
http://www.youtube.com/watch?v=td2pyyCau30
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I'm watching the CF games now and I'm kind of missing it haha. If I returned to it then I'd have to go nice and slow, maybe do a wod 3x a week and focus on building strength again first while somehow keeping my running in.
Once I get into one of the counties and get out of the academy, my mission is to build a decent home gym. I haven't been into showing off for the ladies at the gym in a long time because girls dont care about howmuchyabench or howmuchyasquat. In the pic of my arms being folded, on the oh press machine my arms looked diesel AF and thats what attracted one cougar who was a speed skater....perfect lower body, it was ridiculous how hot she was.
So yeah, I'd probably very slowly get back into CF and focus on dropping more weight before I got serious with it. I dont want to edit the workouts to say fat man pull ups anymore lol.
I have 63lbs more to go before I am down to the weight I want to be at. Right now I am averaging maybe 1lb per week which isn't bad but I'm still at a weight where I can lose more than that before I start to really stall and have to really focus on my diet.
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6.4mph x 2 miles
HR immediately after = 154bpm
HR 30 seconds after that = 112bpm
Record HR = 54bpm
Going to hit up the bike and get outta here
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My right lower gut is smaller than my left side, weird. Anyway heading to the gym and Idk what I want to do yet. I want to run but my legs are sore and cramping up.
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6.6mph x 2 miles.
HR right after = 150-153
HR 2 mins after = 122
269.8.
I have less food in me but I did drink about 10oz or 18oz I can't remember the bottle size of water beforehand.
-30.1lbs
I took a pic of it but with my phone it went up to 270.0 and Idk how to upload a pic onto here without uploading it somewhere else first.
So I've been keeping pics of my front and side from 289 to where I'm at now. I'm still waterlogged as fuck but there's a slight different between my 279 and 269, not much but a huge different between 289 and now. My right side is leaning out while my left is staying the same. I can't wait until the tests are done so I can throw in weights again to keep some muscle.
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I've had a 5 point drop in BMI byaaah
Food log
Steak x 1
Eggs x 3
Complete cookie x 1
Peanuts x 1
Kiwi x 2
Protein shake x 2 servings
Tonight will be steak, turkey and other stuff I suppose.
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Went to bed late and late for me is around 2am so I woke up with a big headache and my body ached all over. Taking a rest day with increased walking at work.
I just got around to eating since I've been in and out of sleep until 11.
Eggsx4
Peanuts x 2
1 complete cookie.
Will have 2 protein shakes before work and eat turkey and what not tonight.
I have to remember peanuts because lately well a few weeks back I had mcdonald's and got addicted to salt again lol. Those cravings popped up so if I eat peanuts before I leave work I'm good.
There's a new kickboxer movie coming out and it looks pretty bad ass and makes me want to do MMA again. I'd never compete because if I get one of these jobs it doesn't look professional to go to work with black eyes and what not.
My gym is closed next week for cleaning so I'll have to go to another one because running on a treadmill is lower impact(it's how it feels to me anyway)
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You know what really grinds my gears?
Ordering online, I just recently ordered brotein powder and brake pads and rotors for my car. 3 days later I get emails for 20% off protein and this amount percent off the brakes with free shipping etc. etc. that I wont be able to use.
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You know what really grinds my gears?
Ordering online, I just recently ordered brotein powder and brake pads and rotors for my car. 3 days later I get emails for 20% off protein and this amount percent off the brakes with free shipping etc. etc. that I wont be able to use.
lol, i bought a chef's knife earlier this year and then got a bunch of ads for chef's knives. idiots, you think i'm gonna get a second one now? that i'm some kind of ambidextrous chopping machine?
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TV SHOW REVIEW TIME
Ash VS The Evil Dead
Awesome show and I'm not a huge fan of the movies tbh. Starz was the perfect channel for it to be on because if they had to edit a lot of the stuff out for it to be on another channel, it'd completely ruin it. The humor in it is kind of dry humor but it works and it was pretty gory which fit perfectly with the show.
As far as the humor I will give an example, they go to the cabin where it all started in the movies and he tells everyone that he has to go alone because everyone he loves dies that goes there. Of course they ignore him and show up, events take place and his friend Pablo is in the basement. Ash hops down into the basement and says something to the line of "Don't worry Pedro I'm coming for you..I mean Pablo." Before anyone attacks me saying I laughed at a racist joke, I think it was geared more towards him saying Pablo and the girl were his friends and he loved them etc etc and then he forgot his name for a second, just a little quip and thats how I took it.
Synopsis, he gets hammered with a girl and reads her "poetry" from the book(I cant remember what the book was called) but it brought the evil back and he has to find a way to stop it.
I'd recommend it for on your own or if you know a girl that likes horror type of movies and shows then you can "starz and chill"
Scream season 2 looks like it will be coming to an end soon so I will do a review on that mind fuck of a show.
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You know what really grinds my gears?
Ordering online, I just recently ordered brotein powder and brake pads and rotors for my car. 3 days later I get emails for 20% off protein and this amount percent off the brakes with free shipping etc. etc. that I wont be able to use.
lol, i bought a chef's knife earlier this year and then got a bunch of ads for chef's knives. idiots, you think i'm gonna get a second one now? that i'm some kind of ambidextrous chopping machine?
Lol yeah, I think next time I will just order a 2lb jug of protein then when they send me the coupon order the 5lb jug, seems like the only way to beat the system. I was looking at the "Clever Cutter" as seen on tv product, it's basically a pair of scissors to cut veggies
(http://g02.a.alicdn.com/kf/HTB1BRxhKVXXXXXxXVXXq6xXFXXXQ/Vegetable-Knife-Cutter-Fruit-slicer-Clever-Cutter-2-in-1-Food-Chopper-Smart-Kitchen-Knives-Mix.jpg)
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Holy Smokes batman
I now have a fitness test on August 3rd, August 5th, and August 8th. My abs are going to be sore as fuck considering 2 of them are going by the cooper standard.
The 3rd is push ups, sit ups and 1.5 mile run
The 5th is push ups, sit ups, 100m sprint and dummy work
The 8th is running with dummy work, stairs and 1 mile run
I hope my achilles will be good by then so it doesnt explode. Hope for 265 by then.
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damn, the fitness tests keep piling up.
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damn, the fitness tests keep piling up.
Yeah haha that's all of them though, I did 3 counties for my test so one of them will hopefully pick me.
Adarq, should I just keep rolling on with what I've been doing? kind of 2 mile speed work I guess you can call it. I also will get a 1 week pass for my old gym so I'll have access to the stepper which will substitute for the stairs.
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damn, the fitness tests keep piling up.
Yeah haha that's all of them though, I did 3 counties for my test so one of them will hopefully pick me.
Adarq, should I just keep rolling on with what I've been doing? kind of 2 mile speed work I guess you can call it.
i dno tbh.. unfortunately my head is all over the place. you seem to be making steady progress though, so if that is the case, then ya i'd stick with it.
I also will get a 1 week pass for my old gym so I'll have access to the stepper which will substitute for the stairs.
nice
i never watched ash vs the evil dead, but, i dno if this is related.. that dude I used to train way back at MSC, has gotten into acting/comedy. He was in this parody called Ash vs Lobo:
http://www.youtube.com/watch?v=K9uKE3kwfOg
i dno if any1 remembers him (Derek Russo, Lobo in that video) from my old videos.. he's a cool dude.
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damn, the fitness tests keep piling up.
Yeah haha that's all of them though, I did 3 counties for my test so one of them will hopefully pick me.
Adarq, should I just keep rolling on with what I've been doing? kind of 2 mile speed work I guess you can call it.
i dno tbh.. unfortunately my head is all over the place. you seem to be making steady progress though, so if that is the case, then ya i'd stick with it.
I also will get a 1 week pass for my old gym so I'll have access to the stepper which will substitute for the stairs.
nice
i never watched ash vs the evil dead, but, i dno if this is related.. that dude I used to train way back at MSC, has gotten into acting/comedy. He was in this parody called Ash vs Lobo:
http://www.youtube.com/watch?v=K9uKE3kwfOg
i dno if any1 remembers him (Derek Russo, Lobo in that video) from my old videos.. he's a cool dude.
Yeah haha except ash has a chainsaw on his arm, the evil dead and army of darkness are I think 80s movies with Bruce Campbell
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6.8mph x 2 miles.
Felt comfortable the last .8 miles. Gotta get my brakes put on which is a workout itself
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Busy with brakes today so I went to the new sammich shop and got a Ruben with a parfait omnomnomnom.
I'll have protein shakes later.
The run felt like the others pretty much, tomorrow I'll try 7mph for 2 miles and get some weights in because I am feeling soft.
Sharknado is just the worst series of movies ever.
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lmao @ sharknado. never saw it.. can't imagine it isn't horrible.
probably a great movie if u like to watch movies while being high as fuck.
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lmao @ sharknado. never saw it.. can't imagine it isn't horrible.
probably a great movie if u like to watch movies while being high as fuck.
Lol they're awful but I think they are intentionally bad.
Pretty soon I'll head to the gym, just gotta wait for my brother. They have a legit stair master there so I want to hit that up and some weights, go full body.
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Weights and stairmaster
Stairmaster kicked my ass.
That is all.
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Weights and stairmaster
Stairmaster kicked my ass.
That is all.
nice.. ya and actual stairs will be even tougher. lmao! stairs are no joke initially.. but people adapt fast to them
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Yeah the one I used was this
(http://images.oneshotfitness.com/uploads/2008/07/StairmasterPT7000web.jpg)
I think similar enough so that by the 8th I will be good to go. I plan on going to the gym on Monday, tuesday I will jog/walk, wednesday test, thursday gym, friday test then gym on saturday and sunday.
Ill weigh myself tomorrow morning here or maybe later tonight, i should be down even more.
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1 mile walk at 3.6 mph
I went on 3 different treadmills and they all would skip and stick after a certain speed so I said fuck it and walked.
Stairmaster x 20 minutes around 1.8 miles. Sweating balls afterwards.
267.2lbs
-32.7lbs
Total from heaviest is 35lbs
My goal was 269 by next Monday and I already have met that. I'm at 267 now not waterlogged and if I stay strict enough, I want 259 by Monday even if dropping water helps. On my lowest hydration days I'm still 2-3 cups over the 8 cups a day recommendation. As long as I rehydrate the night before and some the morning of I should be good to go. I don't need to be too hydrated, it's only 1 mile plus 300 meters with some other stuff.
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Tomorrow is just a 20 minute run on the track, just getting in a little bit of some final volume, going to focus on a little bit of speed but just mainly form(as much as Ik) and just trying to keep a relaxed pace and heart rate. I have the 1.5 mile run on wednesday so a 20 minute run should be 2.xx miles, looking for 17 minutes range for 2 miles tomorrow.
Also, I think I am catching the crossfit fever again, the women are just so hot lol The skandinavian women, just think about the genetics potential there for a future powerlifter, strongman or crossfitter.
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Tomorrow is just a 20 minute run on the track, just getting in a little bit of some final volume, going to focus on a little bit of speed but just mainly form(as much as Ik) and just trying to keep a relaxed pace and heart rate. I have the 1.5 mile run on wednesday so a 20 minute run should be 2.xx miles, looking for 17 minutes range for 2 miles tomorrow.
Also, I think I am catching the crossfit fever again, the women are just so hot lol The skandinavian women, just think about the genetics potential there for a future powerlifter, strongman or crossfitter.
trying to find that perfect soul for your seed to sprout? lul.
ya those xfit chicks are ridic. I personally still prefer T&F women.
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T&F girls FTW
My future wife
Jessica Ennis
(https://survivorenvy.files.wordpress.com/2011/04/jessica-ennis-bum-picture.jpg)
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Run: 1.7 miles
Mile 1 pace: 9:08 or something
Mile 2 pace would have been 9:38
At 1.7 my quad tightened up so I stopped. I was sweating and breathing heavily but not too bad I was still comfortable. As long as the stairs don't kill me too much I'll try for a 7:50 mile next Monday. Tomorrow I'll try for a 12:30 1.5 mile.
The pace today was for a 2 mile run until I had to stop so I had a lot more in the tank and I was still around a 13:xx 1.5 mile pace.
Also, I noticed if I run kind of hunkered down, body straight up so it feels like my legs are moving like the tracks on a tank. No bouncing just forward movement I feel more comfortable and faster and it's easier to keep a normal breathing pattern.
My grammar might be shit cuz I'm trying to take a dump and I hate typing on my phone.
I am going to hook myself up to my compex and hopefully get the knot out of my quad.
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Katrin Davidsdottir I think...If she looked at me like that, I think I would just be way too aroused at the fact that I think shes about to throw me around lmao
(http://www.wodtalk.com/wp-content/uploads/2015/12/katrin-tanja-davidsdottir-crossf.jpg)
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Wow I'm just tired and sore lol been sleeping all morning and my IT band on my left leg is sore/strained. Ill just look up what to do and take some ibuprofen.
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That was shitty
The excuses...dun dun dun
I felt groggy all day
My TB Band is fucked
The gym was warm AF and my legs were just heavy and tired before we even started.
Push ups in 1 minute: 43
Sit ups in 1 minute: 23 lmfao
1.5 mile run: 14:08
1 mile time was 9:2x
Just a shitty run altogether but oh well I only had maybe 10 or less people beat me in the run and I was the second heaviest person.
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wait they had you do a mile, and then separately do a mile and a half?
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Nah they told me my mile time as I passed by. I think I worded that weirdly haha
Idk it's whatever, I still did better than the majority of the people.
My right hip was fucked up last night afterwards and feels fucked up now.
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They told us that there are like 12 positions available, some with the justice center and if I don't get picked now, they got the budget approved for more guards to hire by the 1st of the year.
If I get picked then I will be in the academy by September 12th.
It'd be nice but I'd definitely prefer my county. A lot less people took it and I was like 9th in line or so out of 30.
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Hip and IT Band still sore
Bench: 225x3x8
Hammer press
Hammer row
Triceps
Walk 1.5 miles.
I timed the last mile walk at 14:55 and had a max pace of 10:30.
Just going to relax and stretch and recover for Monday.
After Monday I think Adarq wanted to know if there's a correlation between sprinting or jogging and fast pace walking. I kind of want to get my 100m, 200m, 400m and mile times and start a speed walking program. I might do it for a month and then see if I've improved or gotten shittier. I'd like to see if I can get my speed walk down as fast as my average mile jog time.
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IT band stretching and foam rolling all over tomorrow and sunday
walk 4 miles tonight at work
saturday bike ride
sunday jog/speed walk
2 miles, jog 100m speed walk 100m......
monday test and kick ass
should I eat pasta for supper on sunday to carb up?
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Sleep last night sucked, was about 80 so I had to wake up around 230 and turn the air conditioning on.
I used to complain about how often it rained in the summer here but after this summer I won't be complaining anymore.
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Mile pre test run: 8:45
Hip sore but after the .5 marl I was warmed up.
Will write up my workout plansif tomorrow goes good
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Weight: 270 lol wtf
I guess it could be worse, with the lack of volume because of my injuries and not being able to lift weights consistently....i guess i can see why. Oh well, 1 day left.
From Tuesday on, I will be tweaking with a program that incorporates everything and by everything i just mean running, weights and bodyweight movements.
Normal week
running: 2-1-1-2-1-2-1(miles, each represents a day)
Weights: push/pull/squat/push/pull/squat
Bodyweight: Pool room stuff such as push ups, jump rope, wall ball, burpees etc. etc.
That is what I will have to do until I am pretty much forced to not workout during the academy. If I take my county then 26 weeks will be torture for no weights but oh well.
Will start off small with the weights, maybe 2-3 sets of lighter weights higher reps.
I figured I'd clarify the weights portion, they wont be full blown workouts twice a week, it will pretty much be like for a normal shoulders and chest day. I will cut those 2 days in half and put them together in 2 separate push days. Each day will consist of some chest, triceps and shoulder movements.
Push day 1
BB Bench
DB Flyes
DB OH Press
DB Side raise
DB/bb triceps
Push day 2
BB Shoulders
DB Front raise/rotators
DB FLat press
Machine press
triceps cable
something like that.
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Monday
Run 2 miles
BB Bench(2 working sets of 10 for all except main lift)
DB Flyes
DB OH Press
DB Side raise
DB/bb triceps
Bodyweight focusing on burpees and push ups with wallballs
Tuesday
run 1 mile
RDL
lat pulldown v bar
ab/lower back
bicep
bodyweight fatman pullups
Wednesday
run 1 mile
Skwaaaaaaat
DB front squat
bodyweight movements air squat and jump ropes
Thursday
run 2 miles
BB Shoulders
DB Front raise/rotators
DB FLat press
Machine press
triceps cable
Friday
run 1 miles
BB Row
Tbar row
straight bar pulldown
biceps
bodyweight
Saturday
run 2 mile
Box squat or front box squat
bulgarian split squat
hammy curls
Sunday
run 1 mile
stretch
rest
Thats the outline, can possibly change but generally starting out 2-3 sets of 10 or so to get back to the swing of things. I might only be doing this for a month or so if I get into one of the counties thats starting their academy in mid september. If I get the chance to take the other one then yeah shit idk how long itll take but I hope they let us do some light training.
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Ugh
I'm nervous and it's either making me feel a Lil sick or the fact that I took a massive dump that emptied me and that's causing it.
Going to the gym around 830 to stretch and warm up for an hour and head out to the test.
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to quote adarq: go. get. it.
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to quote adarq: go. get. it.
Lol thanks, as long as I get through the stairs and my hip holds up, I can make it through the run
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I passed
9:11 mile
Gravel track
80 something degrees
I puked
. ..
...
Twice
Lol I passed by another runner at the end and 10ft from the finish line I puked in my mouth, crossed and spat it out on the side then just threw up again but it was mostly water.
The first 2 deals with running, stairs and the dummy I was around 1 min 5 seconds each which was a good pace, didn't wear me out.
The stairs was a joke, the guy wasn't even paying attention to me so I did 1 less or 1 more than I should have.
Then the run lol. Breathing heavy but my first lap was a 7min flat pace and I told myself that was too fast so I slowed it down a bit.
Considering the academy and what not I am thinking the program I made up with minimal rest is good or go crossfit. Will decide tonight.
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I passed
only thing that matters
-
I passed
only thing that matters
:wowthatwasnutswtf:
Yeah, gonna start a new program tomorrow, plan out my diet and take a cheat day before I start my official diet or I'll just do my diet today and have something for dinner that's a cheat to get it out of the way.
I'm just going to have to play around with crossfitty programs because I cant find any on the main website. Or I can do somewhat my original plan and just have my bw portion be one of the girls.
My goal I think before one of the academies, however long it is away, I want to complete Murph.
Tomorrow its looking like Modified Barbara
20 fat man pull ups
30 push ups
40 sit ups lol yeah right how about 10
50 air skwaaaaaaats
5 rounds for time.
The weights will go by fast with minimal rest periods, I really wish I had a hammer press because for whatever reason it seems like itd just go faster than a barbell which doesnt make any sense but oh well I miss the hammer machines.
And I am going to switch the running to 1 mile each day and just going to slowly increase the mileage this time around. My IT band pain is gone but the others are still there
-
Headed to the gym now and my hips are barking
Bench: Worked up to 215x2x10
Strength is there but after a certain amount of reps I just shit out
DB flat press: 40, 50, 60, 70
DB OH press: 30, 35, 40, 45, 50
Tricep work.
Walk 1 mile: 1640. Highest speed was 4.6 or 8
Both sides of my hips are now sore so I figured a WOD wouldn't be a smart idea.
Will go at it tomorrow with a wod.
I found a yoga video that I'll start tomorrow also. Hopefully after a week or two of it I'll start feeling better.
-
My goal today is to refill out my application (some stuff spilled on it) and plan my macros.
I'm thinking starting with 2500 calories and doing a high medium low split for protein carb and fat.
250ish protein
150ish carb
100ish fat
I'll try that out, should give me a bit more energy. As time goes on I'll slowly increase the calories.
-
had my cheat meal so after tonight it will be back on track
1 steak gyro
order of onion rings
10 chicken wings
-
I am definitely feeling it this morning ugh. Nothing worse than fire dumps.
Woke up with a headache cuz my back a day neck are sore.
I'll eventually make it there lol
-
Rdl: Worked up to like 220 or so, hammy was sore and grip sucks
Inverted row: 4 sets different grips
Latin pull down: 4 sets
Biceps
Forgot my running shoes so I'm on the bike and will attempt some kind of wod. Maybe light hang cleans with push ups or something.
21-15-9
Clean @ 95lbs
Push ups.
3:48
Push ups were straight and I broke up the first set of cleans into 3 sets for whatever reason. I figured I'd be more tired than I am but I am feeling it and I think I just caught the crossfit bug after doing that.
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Nothing today, waiting to go to my interview. Not necessarily nervous, just annoyed that I had to wake up this early and I just want to get it over with.
Correction, if it only lasts an hour then I'll be home by 1130 or so. I'll get to the gym maybe 1230, workout shower and just go to work. I kinda wanna do that anyway but I like just getting up and getting it over with early.
Correction that correction: I went home and fell asleep before work.
-
Worst squat session ever.
At 205lbs I felt like I have no power out of the hole and my legs were just sore and cramping by then. The weight wasn't hard but just not used to squatting...it's been like 3 months haha
I did 225 once but my legs just cramped up all over the place and said yep yep that's it for me.
Walked for 20 minutes and took a shower.
Going to get a weight vest tonight or tomorrow and go on a idk rucksack March for 12-15 miles on Sunday
Tomorrow is upperbody and gotta incorporate running again, ive taken this week pretty much off and my hips and what not feel fine, just my legs suck but I had them on the compex and will do another compex session tonight.
I may do
200m run/1 minute push ups
200m run/1 minute air skwaats
Repeat that for as long as I can.
-
Upperbody, nothing amazing
21-15-9 cleans/push ups
2:46
I'm not fitter after a week lol, this time I went unbroken on the first set and broke up the other two because my forearms were on fire.
I bought a weight vest, only 20lbs but I figured combined with my fat it'll do. There is a hilly cross-country trail at the school that I'll go in instead of the straight trail that won't do much.
Goal 10 miles
-
Worst squat session ever.
when you get consistent with squatting, sh*t comes back FAST. no worries.
Goal 10 miles
:ibrunning: nice.
-
yeah haah I hope so
10 mile walk w/ 20lb weight vest
time: 3hrs23 minutes
suckedx100
my feet are so damn sore and well everything is haha.
supposedly I burned 1469 calories
-
yeah haah I hope so
10 mile walk w/ 20lb weight vest
time: 3hrs23 minutes
suckedx100
my feet are so damn sore and well everything is haha.
supposedly I burned 1469 calories
solid.. long walks are effective. probably no need for the vest tbh but it probably can't hurt.
-
Bench
Flyes
DB OH press
Clean/ push ups 21-15-9
2:24
I feel like I'm going to puke
So I'm around 267, not too bad, could be fluid intake, ik I've upped my calories and even incorporated ice cream haha it's been hot and humid out.
Idk if I've really just gotten this weak or if my CNS for whatever reason is fried idk
215 for 3 or 4 on the bench was rough and I sat there like wtf is wrong with me.
-
Rdl: Worked up to 250 for a set of 8. Lower back was feeling it so I took it easy.
Lat pull downx 3 sets with bicep Supa sets
Inverted row x 3 sets
Clean/wallball/ push ups
21-15-9
I'm either super tired today or adding in wallballs killed me.
Time 7:18 with slow pacing breaking up the 21 and 15 into 3 sets for cleans, 2 for wall balls and 1-2 for push ups
Scream season 2 review later
-
Season 1 recap
Main hot girls father and friends were attacked by Brendan James in HS because he was a freak, he attacked her father but he lived and he killed 5 other people, police shot him and he fell into the lake and the figured they killed him. You find out that emmas mom and Brendan james boned and knocked up emmas mom and thats why her father left. Brendan James was disfigured AF and had a special mask(killers mask) made to keep his face like together after surgery.
Main hot girl w/nice butt has killer after her
Main hot girl and friends try to find out who it is
Main hot girl finds out who killer is (half sister) at party and main killer dies
Ending scenes show Main Hot girls friend had letters from the main killer
Season 2
Emma(main hot girl with nice butt) is back in lakewood after having a psychotic break and everything seems to be the same. Noah(friend) starts a podcast about everything that happened and had suspicions that main killer had an accomplice and tried to piece it together. Main killer mainly stalks Emmas friend who brought the killer to lakewood, not too kill but to just fuck with everyone and tries to get video footage to pin everything on her and emma(you find out later he makes a video) Jake(friend) is the first to go but nothing happens with that until like 4 episodes in when they are at school and they unroll a banner and he drops out and almost lands on his gf. This is when everything starts and they just throw curveball after curveball so you have no clue who the killer is and even a few things that should have been explained werent. Kieren(emmas bf after her first boyfriend died in season 1) cousin who shows up this season was at the previous bfs funeral before anyone knew him. He took Emma to an abandoned house to try to bone and there were 2 bodies in the bathroom(the cousin isnt the killer btw) but its strange that they didn't explain that. More killings and sabatage and what not happens and you get to the final episode that I am rewatching where you get to find out who the killer is. Ending scene shows killer in Jail and killer calls claiming to be his lawyer and says "Who said you can wear my mask"
First Season was all John Carpenter and had a Scream 4 feeling to it where it picked on itself and picked on social media a lot. Also contained creative narrating. This season didn't feel like that and it seemed like it was too technological for the killer to do by himself(uploading a video as a virus onto a computer nerd who hacks computer and cant stop it for instance) I am not a fan of slasher movies like this where the second movie(or season) incorporates the main character being a nut job which makes sense but they do too much of her being crazy and seeing things and it just didnt feel like it worked. It still peaked my interest once jakes body was revealed and was kind of disappointed in the deaths simply because its supposed to one up itself and idt this time it did. The new PC characters would have annoyed me because they did it simply because the first season was too white but the characters were good.
Killer reveal: I wont in case someone reads my shitty reviews and wants to watch it but it annoys me that once the killers get revealed they have to do creepy killer voice...idk its off putting, the first killer did that also. I enjoyed the season but I would have enjoyed it more if I didnt wait week to week to watch the episodes I think.
This season was a 3/4 out of 5 because of the slow start.
Will be reviewing a new show called idk yet, I forgot what it was but it picks on Millennials and how coddled they are and I believe its on ABC or something. They did a test screening for Millennials(probably college aged kids 24 and under or so) even though I count as a Millennial and i guess it pissed all of them off and they said good the shows perfect then haha.
-
Season 1 recap
Main hot girls father and friends were attacked by Brendan James in HS because he was a freak, he attacked her father but he lived and he killed 5 other people, police shot him and he fell into the lake and the figured they killed him. You find out that emmas mom and Brendan james boned and knocked up emmas mom and thats why her father left. Brendan James was disfigured AF and had a special mask(killers mask) made to keep his face like together after surgery.
Main hot girl w/nice butt has killer after her
Main hot girl and friends try to find out who it is
Main hot girl finds out who killer is (half sister) at party and main killer dies
Ending scenes show Main Hot girls friend had letters from the main killer
Season 2
Emma(main hot girl with nice butt) is back in lakewood after having a psychotic break and everything seems to be the same. Noah(friend) starts a podcast about everything that happened and had suspicions that main killer had an accomplice and tried to piece it together. Main killer mainly stalks Emmas friend who brought the killer to lakewood, not too kill but to just fuck with everyone and tries to get video footage to pin everything on her and emma(you find out later he makes a video) Jake(friend) is the first to go but nothing happens with that until like 4 episodes in when they are at school and they unroll a banner and he drops out and almost lands on his gf. This is when everything starts and they just throw curveball after curveball so you have no clue who the killer is and even a few things that should have been explained werent. Kieren(emmas bf after her first boyfriend died in season 1) cousin who shows up this season was at the previous bfs funeral before anyone knew him. He took Emma to an abandoned house to try to bone and there were 2 bodies in the bathroom(the cousin isnt the killer btw) but its strange that they didn't explain that. More killings and sabatage and what not happens and you get to the final episode that I am rewatching where you get to find out who the killer is. Ending scene shows killer in Jail and killer calls claiming to be his lawyer and says "Who said you can wear my mask"
First Season was all John Carpenter and had a Scream 4 feeling to it where it picked on itself and picked on social media a lot. Also contained creative narrating. This season didn't feel like that and it seemed like it was too technological for the killer to do by himself(uploading a video as a virus onto a computer nerd who hacks computer and cant stop it for instance) I am not a fan of slasher movies like this where the second movie(or season) incorporates the main character being a nut job which makes sense but they do too much of her being crazy and seeing things and it just didnt feel like it worked. It still peaked my interest once jakes body was revealed and was kind of disappointed in the deaths simply because its supposed to one up itself and idt this time it did. The new PC characters would have annoyed me because they did it simply because the first season was too white but the characters were good.
Killer reveal: I wont in case someone reads my shitty reviews and wants to watch it but it annoys me that once the killers get revealed they have to do creepy killer voice...idk its off putting, the first killer did that also. I enjoyed the season but I would have enjoyed it more if I didnt wait week to week to watch the episodes I think.
This season was a 3/4 out of 5 because of the slow start.
Will be reviewing a new show called idk yet, I forgot what it was but it picks on Millennials and how coddled they are and I believe its on ABC or something. They did a test screening for Millennials(probably college aged kids 24 and under or so) even though I count as a Millennial and i guess it pissed all of them off and they said good the shows perfect then haha.
eagerly awaiting this review.. :headbang:
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Yeah I think it has one of the guys from that community sho, I'll try to find the trailer for it.
http://www.independent.co.uk/arts-entertainment/tv/news/millennials-outraged-over-tv-show-portraying-millennials-as-outraged-a7184771.html
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Alright
Skwaat: legs started to feel shitty immediately haha no power from the bottom, just gotta do a lot more hammy work I guess
Did singles up to 275, felt decent just ass and hammies sore from previous workout
Hammy curls, single legs
1,2,3.......10
Snatchx95lbs
Wallballs
Push ups
-
Oh pressx 4 sets
Incline benchx 3 sets
Flat DB pressx 3 sets
DB raisesx 4 sets
Triceps
Clean and push ups wod
240 something I think or 230 idk it was slower, just worn out and grip was failing and my trapz are fried
Walked 20 minutes
Still not too shabby.
Tomorrow is supposed to be pull but I'll combine pull and Skwaat.
This is the last week of no running, I got achilles stuff randomly but my hips feel good. Will incorporate slow 1 miles each day and slowly work up.
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Nothing today just being lazy and eating junk food. Body temperature and what not is going bananas. Eating junk for once I think is jacking up my metabolism
Walking tomorrow for 10 miles this time around the track, maybe the even terrain will help out my feet not get so banged up.
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2 miles and got rained out. I think there was a couple there waiting for me to leave so they could fuck in their truck.
Being a fatty today again, tomorrow is back into running along with everything else.
-
1 mile run
12 minute pace, felt like a good warm up and taking it slow getting back into everything
Bench, did triples with 225 and 235, still pussy status
DB Flyes: 35, 45,55,65 for sets of 8-10
DB OH press: up to 60 i think for a set of 10
DB Front raise for 3 sets of 30s
Finishing up with triceps
On the clean/push up wod I am usually around the 45 second mark when I finish the cleans for 21 minus 10 seconds for getting ready. Today I was on my 17th push up by the 45 second mark so I was flying and was going to destroy my best. I wasn't worn out but when I got up from push ups I immediately felt like I was going to puke.
I finished it but blah
did triceps
I am down to 267 and i ate like horse shit all weekend, on saturday i ordered 2 quesadillas and they were huge AF, ice cream etc etc just horrible so maybe thats a spike in metabolism? lol
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Nothing today
Had to get my car inspected and looking through my apps to make sure everything is set. Walking today and tomorrow will do a pull day.
-
Mile run
Rdl: felt weird, went 225 and said fuck it, my posture is off.
Lat pull downx a lot
Wallball/Inverted row
21-15-9
Biceps
-
Woke up with a migraine and just felt whooped for no reason at all
will hit legs and upperbody tomorrow to make up for it, maybe run 1 mile before the workout and 1 mile after.
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1 mile run
Skwaats, pathetic, hurt my upper inner thigh/groin on my second time last set
Ended it there to take a shower to get some heat on everything
Icing my nuts now
Skwaats aren't idk normal, my muscles just hurt instead of getting a good pump or the normal feeling. Feels like on each erything I'm just going to tear shit.
Gonna just walk for awhile depending on how it feels in the morning.
Decided on box squats for now on
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Gonn do the Bring Sally up workout challenge tomorrow.
Just tried it at work, lasted 58 seconds lmao
Twerkout ideas for them
Push ups
inverted rows
weighted free squat
bench
leg raises
front raise
side raise
I can do 1 exercise for the whole song or rotate between push ups and squats or something
oooo burpees would be bad
-
5 Miles total today, about time eat and I just started to feel sick.
-
how long did the 5 take?
-
I was about to clarify it this morning haha it was a walk not a run, I'm starting slow with the runs again, probably move it up to 1.5 miles this week even though I did 1 today. I'm not sure about the walk cuz i had to take a dump but I was at about 3mph.
Green sally up (bring sally up) whatever the Moby lyric is for push ups. I stopped and restarted multiple times and didn't make it through the song.
DB flyes
Oh press up to 55s
DB front raise
Bench: small increments to 225x3x3
Green sally upx wallballs
Puked
Walking.
http://www.youtube.com/watch?v=6A2V9Bu80J4
Weight: 265lbs with shoes and phone in pocket so possibly 263, was 268 last week. Idk if its just no food in my system or my zig zag type of diet that I havent been trying to purposefully do is actually working. Basically just eat clean and strict during the week and weekends are pig out days.
-
Looks like I have to start eating a small meal before workouts. For some reason I can run on an empty stomach but I can't lift on one.
-
Looks like I have to start eating a small meal before workouts. For some reason I can run on an empty stomach but I can't lift on one.
whoa weird. for me it's the opposite. much harder to run without food.
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Looks like I have to start eating a small meal before workouts. For some reason I can run on an empty stomach but I can't lift on one.
whoa weird. for me it's the opposite. much harder to run without food.
yeah i feel groggy on food when i run, like im carrying a baby.
tomorrow will try to eat a rice cake or something
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Nothing today, started to get a migraine last night and self diagnosing on the internets last night gave me a possible brain tumor but it's probably a sinus problem.
On rare occasions I have phantom smells and I will smell smoke when it's not there. Once I hauled ass down the driveway cuz i thought the house was on fire and last night I turned off the air conditioner cuz i thought it was about to go up in flames
-
I'll have to play catch up and Saturday will be busy, gotta see my new nephew, work out, shop and sell one of my cars.
Tomorrow will just be pull and skwaat
-
Box Skwaat: doubles up to 315
Rdl: ? Reps up to 225
Leg curls
Latin pull downs
Biceps
1 mile run to start off
Walking until 1015 or so.
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Looks like I have to start eating a small meal before workouts. For some reason I can run on an empty stomach but I can't lift on one.
whoa weird. for me it's the opposite. much harder to run without food.
yeah i feel groggy on food when i run, like im carrying a baby.
tomorrow will try to eat a rice cake or something
well ya, I don't eat "ALOT" then run.. but, if my stomach is empty, I will cramp (probably 95% likely). it's the worst. Also, if I eat TOO MUCH, I will also cramp .... that's that "carrying a baby" feeling you mentioned.
cramps are my worst nightmare.
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Fartin up a fucking storm
nothing today, had to go into work early for meetings and what not.
Diet
1 sub, no mayo
116 gram protein shake(sipped on it for awhile)
some cookies cuz they provided lunch with some partial subs from subway
4 eggs.
-
OH press: 135/145/155x 5-10
Incline DB press: 50/60/70x10
DB side raise: 25/30/35x10
lat pulldowns
triceps
1 mile run 10 min pace
-
Meeting my new nephew tonight so planning a dinner and about to look at a truck mainly just for winter and use the impala as a daily driver so I don't rack up so many miles on it. Especially winter driving with all of the tire spins and what not.
Looked at a legacy earlier and the salesmen could pared the interior to a Lexus, I've never laughed so hard in my life
-
Meeting my new nephew tonight so planning a dinner and about to look at a truck mainly just for winter and use the impala as a daily driver so I don't rack up so many miles on it. Especially winter driving with all of the tire spins and what not.
Looked at a legacy earlier and the salesmen could pared the interior to a Lexus, I've never laughed so hard in my life
even if true (interior of lexus), just what people buying a truck really want.. lmfao.
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Yeah lol the only way you'll get a Lexus interior is probably the new Silverado z71s. But they're like 60k.
Gonna hit up the gym early tomorrow, got a lot to do. Diet will consist of just eggs and protein shakes and they are having a cookout at work.
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I lied, gyms closed tomorrow
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Yeah lol the only way you'll get a Lexus interior is probably the new Silverado z71s. But they're like 60k.
Gonna hit up the gym early tomorrow, got a lot to do. Diet will consist of just eggs and protein shakes and they are having a cookout at work.
u need a ford F-150 Raptor
(http://www.ford.com/resources/ford/general/microsites/f150raptor/img/wells/raptorvideo.jpg)
(https://s-media-cache-ak0.pinimg.com/564x/bd/56/d8/bd56d822030af11e3b455cdb712f2688.jpg)
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Lol someday, the Chevy reaper is nasty AF also.
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Didn't buy it, just gonna wait
Bench up to 275 with slanger work at 275 for sets of 5
Then did generic upperbody with triceps and drop sets.
-
Gaining weight back ugh
Ran .7 miles just now and had to hop off to take a dump. I weighed myself before so I want to see how much I weigh post dump lol
Have another .8 to go for the 1.5 miles. The pace I was going at was relaxing, no pains just a little irritation in the same spots.
I'll be going back to my strict counting calories diet tomorrow. Today I have a 116g shake, some left overs and ravioli lol I have a 12 hour shift to do so I grabbed whatever I could.
After the run I'll do back and bis with a wod and if I have time then more running.
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Nothing today, just blaaah just woke up with a headache and blaaaaaaaaaaah
Gonna walk around at work a lot today, try to get back into that.
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Gaining weight back ugh
Ran .7 miles just now and had to hop off to take a dump. I weighed myself before so I want to see how much I weigh post dump lol
Have another .8 to go for the 1.5 miles. The pace I was going at was relaxing, no pains just a little irritation in the same spots.
I'll be going back to my strict counting calories diet tomorrow. Today I have a 116g shake, some left overs and ravioli lol I have a 12 hour shift to do so I grabbed whatever I could.
After the run I'll do back and bis with a wod and if I have time then more running.
running while having to poop is possibly the worst feeling in the wordl..
how much did you lose? when I was dunking & eating so many bananas, i'd often drop some 1 lb'rs.. one of the best feelings in the world. :ninja:
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I think it was around .4-.5 Courics.
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Looking at a subaru baja tomorrow, pretty cool vehicles.
Squat: up to 300 for a single
Between sets I did leg swings front to back and across the body.
Box squat: 315x2 and 340x1
Hammy curls
Shower
Walking a lot at work today
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I think I forgot to log a workout
Today I'm walking, about 2.5 miles on.
Mile 1: 15:17
Mile 2: 14:17
On mile 2 I utilized the butt woddle more which is faster but my hips and pchain are sore.
Will have to dump soon, goal is 5 miles.
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:rant:Fucking bathrooms are locked, I'll have to see how long I can hold out for.
4.95 miles, hit 5 miles with just walking to the house and back to the car. There was another car there hidden behind the bathroom building so I assumed the couple was there to fuck.
Diet today will consist of marinated chicken salads, protein(got my 10lber a few days ago) eggs. Ill make up 3 small salads to have throughout the day, 2 protein shakes, 50 grams each with some eggs for bfast and whatever for supper.
I also decided on 2 vehicles, going to save up and wait until winter time to get one of them.
(http://o.aolcdn.com/dims-global/dims3/GLOB/legacy_thumbnail/750x422/quality/95/http://www.blogcdn.com/www.autoblog.com/media/2010/08/01tacoma4x2review2010.jpg)
(http://images.newcartestdrive.com/wp-content/uploads/2008/11/08-fjcruiser-hero.jpg)
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I put in everything i will be eating for today and I am only at 1400 calories.
I am thinking about upping it to 2500 calories a day since I am working out now mixed with running.
I also want to do this
Day 1 Push/ .5 mile sprint
Day 2 Pull/Skwaat/.5 mile sprint
Day 3 Run
Day 4 Push/.5 mile sprint
Day 5 Pull/Skwaat/.5 mile sprint
Day 6 Run
Day 7 walk
This week will be 1.5 mile runs, I want to keep at 1.5 until I can do it at 7mph and not feel worn out then I will move it up to 2 miles and work up to 7mph and not be worn out, etc etc.
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Good good good workout, will post soon, outside letting the pugs take a dump
Bench: started at 10 reps and went down to 5 reps around 235 then 3 reps at 255 to doubles til 275
135/165/185/210/225/235/245/255/265/275
DB side raise: 25/30/35x4x10
SUPA SET
DB Front raise: 30x4x10
Machine press drop set: 200-100 going down by 10lbs each time
Triceps
Run: .5 mile "sprint" 7.6mph until the last .2 miles which was 8mph for 4:03(takes like 15 seconds or more to get up to speed)
Starting weight of this cycle is 267.3
Diet today
3 salads
3 eggs( maybe 3 more for lunch)
2 protein shakes about 58 grams each
1 small can of pringles
1 salami and pepperoni sub no mayonnaise and small amount of italian dressing.
WIll do the calorie count and see where i am at....be boop be boop de doop be boop 2677, not exactly but close enough to what I will be having. I think it might be closer to 2500 which is spot on.
2 months 18 days until my brothers wedding.
Goal by then
245lbs
Scale might be iffy considering I'm working out so I'm sure I'll have beginner gains again. I'm thinking maybe a pants size is a better goal to shoot for...maybe not i squat beltless....hmm Idk I'll figure out how I will track my progress so I'll do the scale for now.
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When you settle under the bar for a squat(before the unrack) breathe in through your nose as much as you can then breathe in through your mouth as much as you can. You can pull in more air doing it that way #Mindblown
You can unrack the bar, breathe out a tiny bit then suck it back in.
Will try it tomorrow.
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SKwaat
135/155/185/205/225/255/275/295/315
Started with higher reps and 275-315 were singles
Bent over DB row: 50/60/60x10
Lat pulldown/bicep curls/hammy curls: circuit giant set for 4 sets of 10-15
Had to get my shower done because they were having a fire drill(gyms attached to the school) and i didnt want to run, stop then run again. Will walk at work
I tried the breathing technique on my singles and i felt more planted and more upright. I got my big belly then the last breath through the mouth helped keep me upright.
Weight is also 270ish
Reason: didnt take any big poops yesterday at work or this morning, probably the same weight
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10 min bike
2 mile run at 5.2mph
21/15/9 cleans and push ups
weight: roughly 268ish. I gotta get my shit together and not get tempted to cheat, I'll manage though.
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When you settle under the bar for a squat(before the unrack) breathe in through your nose as much as you can then breathe in through your mouth as much as you can. You can pull in more air doing it that way #Mindblown
You can unrack the bar, breathe out a tiny bit then suck it back in.
Will try it tomorrow.
i usually breathe in as much as possible through my nose.. never tried THEN breathing in through the mouth... i mean i'm trying it now and I can't get much air (one small breath) in through my mouth after breathing in as much as possible through my nose.
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yeah just a tad bit more air, when I do it I feel a bit more tighter than just breathing in through the nose.
These people cant stop having food parties here
4 eggs
50gram protein shakex2
coffee
chicken breast saladx2
chinese food(500 calories worth probably)
Half a sub, no mayo with minimal sauce
I think that is it for the day.
Will switch next week from salads to just chicken breast and veggies. Im probably using too much dressing.
I will check my weight by friday and if I'm still up then I will drop my calories down to 2300. Will take a massive shit beforehand though.
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OH press: 95x10, 135x8x2, 145x5, 155x5
Flat DB press: 60/70/80/90x10
Machine shoulder press drop set
DB extensions
DB OH press up to 60s
1 mile run I think.
It's probably a combination of being inside and having 2g since my 10gs are used up that screwed up both my strava and map my walk. I was jogging and it had me at a 30 minutes mile pace lol. I ran probably 12 minutes at a 10 mins pace.
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Today is off, just going to relax and try to focus on keeping 1 full day of a diet.
Going to buy peanuts, steak, more 0 calouie drinks, chicken and veggies..eggs too with something to cheat with everyday that won't make me feel too bad but satisfy the cravings. I think adding inew more carbs killed my suppressed appetite so will try low carb again and see how it works out.
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10lbs veggies
8lbs chicken
52 eggs
Fiber gummies
Drink
8 count bfast burrito
Milk
French vanilla Creamer
Total like 72 dollars and that's like 25 bottles of flavored water haha
Not too bad since the fiber gummies was 10 dollars, the milk and creamer weren't necessary so I would have been in the 50 dollar range but I forgot fat source but I have some peanut butter here.
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10lbs veggies
8lbs chicken
52 eggs
Fiber gummies
Drink
8 count bfast burrito
Milk
French vanilla Creamer
Total like 72 dollars and that's like 25 bottles of flavored water haha
Not too bad since the fiber gummies was 10 dollars, the milk and creamer weren't necessary so I would have been in the 50 dollar range but I forgot fat source but I have some peanut butter here.
when you got more lbs. veggies than meat/chicken..... :highfive: nice!
i'm about to go food shopping soon too.. i think i'm going to try and eat lighter/cleaner than I have been. A few of these stir fry meals with whole wheat couscous really bloated up my gut. I'm going to avoid wheat and grains this week.
i might get some eggs too.
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Yeah haha, i only got 8lbs of chicken because I have 3lbs marinating in the fridge now haha.
I have to just go through 1 day of clean eating and I'll be able to stick with it like last time with 1 "cheat meal" per day with the bfast burrito
I am backed up as fuck wow gross time, i started just having to dump today like a mofo and the fiber gummies kicked in. I actually think i was a bit heavier this week because i had a shit baby in me lol
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Yeah haha, i only got 8lbs of chicken because I have 3lbs marinating in the fridge now haha.
I have to just go through 1 day of clean eating and I'll be able to stick with it like last time with 1 "cheat meal" per day with the bfast burrito
I am backed up as fuck wow gross time, i started just having to dump today like a mofo and the fiber gummies kicked in. I actually think i was a bit heavier this week because i had a shit baby in me lol
sucks.. that aint good mijo. keep those pipes clean.
ya one of the worst feelings in life is constipation.. perhaps the absolute worst thing in life is being impacted.
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3 whole eggs
2 egg whites
1 peach
Trick for egg whites: break the shell like normal and put the egg in a bowl. Use a plastic bottle to squeeze on top of the yolk and it'll suck the yolk up into the bottle.
I have 3lbs of chicken cooked with 5lbs marinating. Will make salads later.
I also did 4 miles today walking.
I plan on doing my outlined plan for a full week and if I don't even see the noon results then I'll cut back on lifting and do more running.
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2 bfast burrito
5 eggs
1 peach
1 55g protein shake
1 55g protein shake at 1:30
For tonight
Chicken breast Salad, with veggies
I'm looking at 2300 calories or so.
I weighed in at 267 without shoes and I normally have shoes on. Mine are light so I figured I just took in a couple of my shoes so that's probably right.
My shit game is on point, I'll weigh myself and take off a few to accommodate for the food and water weight I just took in so it'll be close to what I weigh after working out.
Bench: feet up with minimal arch ( whatever was from tucking my shoulder blades)
95/135/165/185/205/225/245/255/265/275
10 reps to 5 from 95 to 225 then triples
DB flyes: 35/45/55x15-10
DB Front/side/bent over raise: 25/30/35x10
Triceps
1 mile jog at 11:35 pace then 12 minute 4 incline walk at 3mph
Walk around the track for 15 minutes
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Squat: a lot of in between sets from 135 to 2 sets of 275 for 5 reps each
Lat pulldowown: went heavy
Single leg curls: went heavy
Biceps curls: went heavy
1 mile run
I had mcdonald's last night. I accidentally took in a lot of coffee along with my weightloss pills that I found yesterday and started to get all energized and shit. I figured it was best to get more food in me so I could relax and sleep
Eating 5 eggs, 2 burrito, 1 peach, 1 decaf coffee and 2 cookies (pnut butter and chocolate chips, can't resist)
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I have some serious DOMS from legs on Tuesday, did upper body yesterday and taking today off cuz I'm lazy and I want to run tomorrow.
Kinda pumped for Luke Cage on Netflix on the 30th.
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Getting fat again
Doing a morning walk right now up and down the road, approximately 2 miles. Will do another at 1pm and in the evening sometime
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Getting fat again
Doing a morning walk right now up and down the road, approximately 2 miles. Will do another at 1pm and in the evening sometime
dunno if you care but my guess is the reason is pretty simple.
Eating 5 eggs, 2 burrito, 1 peach, 1 decaf coffee and 2 cookies (pnut butter and chocolate chips, can't resist)
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Getting fat again
Doing a morning walk right now up and down the road, approximately 2 miles. Will do another at 1pm and in the evening sometime
dunno if you care but my guess is the reason is pretty simple.
Eating 5 eggs, 2 burrito, 1 peach, 1 decaf coffee and 2 cookies (pnut butter and chocolate chips, can't resist)
Exactly haha. This time it's been harder to get on the diet and stay with it. Last time i pretty much hopped on no problem. It doesn't help that lately my work has constant food parties. Granted I should show restraint but they typically don't shut up and stop asking me if I want food until I give in. It's incredibly annoying.
Going to be better today.
Had 6 eggs and Idk 4oz of steak. Before my walk I'll take in a protein shake then I'll figure out the rest later.
2ND walk down
4.5 miles total
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Just applied for a nuke plant job, crossing my fingers, 25hr starting out!!!!!!!! I hope I get it since I have 5 years of experience lol
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Just applied for a nuke plant job, crossing my fingers, 25hr starting out!!!!!!!! I hope I get it since I have 5 years of experience lol
sounds scary af though..
watch, a few months after working there you'll be swole-as-fuck and absolutely shredded... plutonium.
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The incredible bulk lol
I walked today, didn't get the chance to go shopping due to working on cars all day. I'll try to make it work.
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The incredible bulk lol
I walked today, didn't get the chance to go shopping due to working on cars all day. I'll try to make it work.
(http://s2.quickmeme.com/img/b5/b584130121462fc807c4a376d2c0b9aa4409db904c95f98b7bbe7531626d1e6a.jpg)
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Lol I just meant with the food I have and buying my suppers from the store in my town. I don't feel like driving out to the walmarts
So new plan
Running: sat,sun,mon,tues,thurs,Fri
Weights: Wednesday full body
Bench: small increments to 275x4 then 225 and 135 close grip
DB flyes: 40/50/55/60x10
Oh machine drop set
2 mile jog
I will plan out my runs for the rest of the week.
I noticed I have a bigger appetite when lifting and I need to get rid of my tits
So
Mon: 2 mile
Tuesdsy: 2 mile
Wed: weights/ walk
Thurs: 2 miles
Fri: 2 miles
Sat: 2 miles
Sun: 5 mile walk.
All on treadmills because it's a bit more forgiving and I don't want my previous aches and injuries coming back too soon.
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My high school had to cancel a football game due to ineligible players.
The older ones made the younger players run naked and if they didn't they had to eat a cookie out of someone's ass.
What about football makes players so gay?
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My high school had to cancel a football game due to ineligible players.
The older ones made the younger players run naked and if they didn't they had to eat a cookie out of someone's ass.
whack. the hazing culture is stupid.
What about football makes players so gay?
it's not really "gay" though, it's really just dominance through sexual perversion. I'm sure most gay people would find that stupid af.
i'd also say it's immature but it isn't, stuff like that goes in on universities (fraternities etc).
i've always hated the hazing culture, never partook in any of it.. would often prevent it (in high school) when i saw it going down.. it's really just an excuse to bully people. such retards. :uhhhfacepalm:
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it's not really "gay" though, it's really just dominance through sexual perversion.
Prison Life. :P
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I usually assert my sexual dominance with women by finishing on their face. It's equivalent to putting a flag on the moon. Idk I just think wanting to see guys naked running and eating ass as gay
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I usually assert my sexual dominance with women by finishing on their face. It's equivalent to putting a flag on the moon. Idk I just think wanting to see guys naked running and eating ass as gay
+1 I would consider those people gay too, the ones who eat ass and the ones who love to watch it lmao.
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I usually assert my sexual dominance with women by finishing on their face. It's equivalent to putting a flag on the moon. Idk I just think wanting to see guys naked running and eating ass as gay
+1 I would consider those people gay too, the ones who eat ass and the ones who love to watch it lmao.
you would both be wrong, but okay.
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3 mile run: 34 mins
Felt decent and I could have gone further but I don't want to do too much.
Underwear kept riding up which annoyed me but no pains.
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3 mile run: 34 mins
Felt decent and I could have gone further but I don't want to do too much.
Underwear kept riding up which annoyed me but no pains.
get u some running short-shorts... ;f
they feel weird at first but then they definitely feel better to run in than regular shorts + underwear.
tehe
pc
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Are you just commando or do they have something inside that feels like you have underwear on?
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Are you just commando or do they have something inside that feels like you have underwear on?
ya it's like a bathing suit mesh inside.
i can't imagine running "free dangle".
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Nice, I'll have to bust out my spandex pants things under them, idk if the world is ready for my thunder thighs.
So this lady, Sophia Thiel, just clicked something in my mind. I saw her post a belly dancing video and I said I gotta get my shit together. I feel the same way as I used to when I was pretty strict on everything. I passed by mcdonald's without a craving last night so thats a start. The running went good, my lower back is on fire, tomorrow i might just do 1 mile and some weights to keep on schedule.
Official weight today was 269.0
Yesterday or the day before I was at 268 but I didnt have any major poops this morning.
So far today
4 eggs? I think
2 hashbrowns(gotta use them up)
1 brotein shake/50 grams
1x20oz coffee
1x50gram brotein shake at 1pm
Salad tonight
small bag of chips
right around 1800-2k calories so right n point.
protein is low so might buy some cheap steak on friday so i can have 1 for each day to help accommodate the protein. Also, I will go with a max of 2 yolks for now on. I might go with another protein shake which might put it at 2100 calories but itll put me at 200 grams.
(https://s-media-cache-ak0.pinimg.com/236x/80/53/be/8053be55a701b09bd1c1d16f9064a74d.jpg)
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geet.
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Yeah I'd give my nut for her.
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Rest today, I think my lower back is sore from the run but I slept wrong last night and it's just killing me. Today was supposed to be weights so tomorrow I'll hit back and hammy to even it out with a 2 mile or so run.
I'm sooo oooo fucking hungry, at about 1600 - 1800 for the day
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Interview today that I forgot I had for the same post office job I had to turn down awhile back so I didnt get anything in
---7 eggs: 3 eggs whole, 4 egg whites
I wasn't counting really and just started cracking eggs and ended up at 7 lol
I tried to go 2 whole eggs but my water bottle trick i fucked up and busted the yolk on a few.
---1 kickstart
---100+gram protein shake
---2 hashbrowns(they are finally gone)
---fiber gummies
---Coffee
---2 bfast burritos
Total Cals: 2019
I have a Salad and a big thing of veggies for tonight that will probably put it towards like 2500 which is the absolute most.
Fruit Flies flew into my salad so I only finished about half of it lol Going to eat my veggies soon to fill me up, I've taken some massive shits tonight thats made me hungry.
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Shit like 3x this morning, just arrived at the gym and got warmed up for my run and booom, back in the bathroom lol
Idk what I'll do today, maybe 1 or 2 miles, I just want to get my shopping done and over with.
Will pick up
Eggs
Steak
Veggies
Peanuts
Cereal for a cheat bfast
And Idk what else
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Ran 2 miles in 22:xx
Bfast
1x chicken sausage
1x scoop of veggies
1x serving peanuts
4or5xeggs with 2 yolks
Protein shakes later along with 1 piece of rib and veggies
Watching Luke Cage, will do a season review when I'm done with it.
From my understanding he was beaten up and brought to a place where he was placed in a tank and gained superpowers. In the netflix series he works at a barbershop sweeping up and cleaning. In the comics he's a superhero for hire and befriends the fantastic 4 when Dr. Doom stiffs him. I doubt that's where the series will go but I'll do a full review later. So far so good, has Juice from SOA, the lead I can't remember his name but he's a good actor, usually a supporting character or just in shows for an episode or two.
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4 eggs, 3 yolks
1 serving Peanuts
3oz Steak
1 Apple
Coffee
1 chicken sausage
1 serving peanuts
Later
Protein shakes
Cereal
Other stuff idk I can't think
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Shit like 3x this morning, just arrived at the gym and got warmed up for my run and booom, back in the bathroom lol
Idk what I'll do today, maybe 1 or 2 miles, I just want to get my shopping done and over with.
Will pick up
Eggs
Steak
Veggies
Peanuts
Cereal for a cheat bfast
And Idk what else
i shit like 5x before i go run in the morning.. it sucks. i'm like a damn duck.
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Shit like 3x this morning, just arrived at the gym and got warmed up for my run and booom, back in the bathroom lol
Idk what I'll do today, maybe 1 or 2 miles, I just want to get my shopping done and over with.
Will pick up
Eggs
Steak
Veggies
Peanuts
Cereal for a cheat bfast
And Idk what else
i shit like 5x before i go run in the morning.. it sucks. i'm like a damn duck.
Lmao yeah that's why I don't want to go super long distance. If I build up to like 15 miles at one time but I keep having to stop to dump, it'd piss me off too much.
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Shit like 3x this morning, just arrived at the gym and got warmed up for my run and booom, back in the bathroom lol
Idk what I'll do today, maybe 1 or 2 miles, I just want to get my shopping done and over with.
Will pick up
Eggs
Steak
Veggies
Peanuts
Cereal for a cheat bfast
And Idk what else
i shit like 5x before i go run in the morning.. it sucks. i'm like a damn duck.
Lmao yeah that's why I don't want to go super long distance. If I build up to like 15 miles at one time but I keep having to stop to dump, it'd piss me off too much.
well for me at least.. i usually don't have to go once i get running (body seems to shut that stuff down), especially if i'm on my way to 15 miles and such.. it's usually before, just feeling uncomfortable and wanting to mentally not have to worry about it.
if you build up to 15 miles and such, i imagine it'll be similar.. going to the bathroom usually gets turned off it seems. but ya having to go while running is rare but when it happens, absolutely sucks.
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(http://www.littlemissrunshine.com/wp-content/uploads/2012/04/Dedication_poopRunner_motiv.jpg)
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270lbs blah
5.06 mile run in 1 hour
Received a call for an entrance exam for the high paying job I applied for. Taking that next week so tomorrow I gotta go out and buy a new suit and get it tailored, the following week after the exam is the first interview, then physical, fitness test and then the first day of work is November 29th.
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Working 3-3 today
2 protein shakes at 58 grams each
1.5 cups veggies
4 eggs
2 chicken sausage
1.5 servings peanuts
I have nuts, veggies and steak for supper
If I get this job then it's a game changer
I will be healthier by far
In my living room will be a dreadmill and possibly join a xfit gym to do my own thing. Idt there are too many gyms in that area or maybe I'll get into grappling again. I think Tai Kai opened up a new gym there. Probably do jiu-jitsu, muat Thai and boxing. No sparing though, gotta look professional
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2 mile run in 19:xx
Easy, every 5 minutes I increased the speed and only felt worn out at the end because the last .3 was like 8.5 or something.
Food will just be the usual, steak, chicken sausage, veggies, eggs, peanuts etc etc
I have room for 1 protein shake and veggies tonight.
Going with chicken for next week, cheaper in price and calories. The steak is killing me on calories so gotta switch to increase volume.
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Got a few things to do this morning so I'll just walk around at work, put in 3 miles walking yesterday while running 2.
I probably should have died yesterday considering somehow my lug nuts came loose when I was driving on one if my wheels lol oh well.
Working til 3am so idk when I'll get to do anything tomorrow due to grocery shopping and I have to get new clothes for "business casual" just to take the test for the job.
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Walk today at work, had a lot going on this morning and the gym is closed anyway.
I can't keep pulling off the walmart suits lol so I went to a local suit store owned by an Italian guy that's been doing it since the 60s. Super professional and I came out with a suit that is noreally 900-1000 for 725 dollars with free tailoring. The job I'm going for usually they mainly hire military but I have enough security experience so I have to do what I can to separate myself from the rest.
Tomorrow I will do a 5 mile run
Today's food consists ofor
Egg beaters (all the eggs at walmart looked bad or cracked) approximately 3 eggs worth
1 chicken sausage
1 turkey sausage, super lean
Coffee
Protein shakex4 servings
Dinner
Veggies
Chicken
Nuts
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Walk today at work, had a lot going on this morning and the gym is closed anyway.
I can't keep pulling off the walmart suits lol so I went to a local suit store owned by an Italian guy that's been doing it since the 60s. Super professional and I came out with a suit that is noreally 900-1000 for 725 dollars with free tailoring. The job I'm going for usually they mainly hire military but I have enough security experience so I have to do what I can to separate myself from the rest.
damn.. sounds like a pro-af-suit.
270lbs blah
5.06 mile run in 1 hour
niice! missed this one.
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Walk today at work, had a lot going on this morning and the gym is closed anyway.
I can't keep pulling off the walmart suits lol so I went to a local suit store owned by an Italian guy that's been doing it since the 60s. Super professional and I came out with a suit that is noreally 900-1000 for 725 dollars with free tailoring. The job I'm going for usually they mainly hire military but I have enough security experience so I have to do what I can to separate myself from the rest.
damn.. sounds like a pro-af-suit.
270lbs blah
5.06 mile run in 1 hour
niice! missed this one.
Thanks, my run tomorrow I want to get it to 55 mins should be a decent goal so 11 minute paces, maybe 10:40 pace for the first 2 miles to offset the time it takes to set everything up. I'm tempted to go for 50 minutes idk I'll see how I feel.
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5 milesx 55:15
2xlat pulldowown
4xpush ups
My cardio is good for 5+ miles but my body isn't. My achilles pain is back.
I think I might just stick with a 5k for my long runs until I drop to 250 then go to 4 miles and so on. I have to stay roughly the same weight until next week, I can drop probably 10lbs which I won't but that shouldn't effect my suit if I get an interview next week.
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Going to walk today
Had my entrance exam for a job this morning, wasn't fun at all but idk not too bad, Idk how well I did on it.
I had time to eat a big meal and get ready for work which was doop dooop doop
2x turkey sausage
A lotx egg beaters, My carton says they run out on the 15th so I have to just use a lot of egg beaters lol
noodle with taco style meat and cheese.
For supper I have 1 chicken breast and turkey slices.
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I'm at about 1000 calories for the day lmao well lets say 1200 for the condiments.
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Going for a run soon.
Yesterday I was in the right lane after work heading towards BK. At the last minute I switched lanes and just went home so that's a victory even though I had like 1500 calories yesterday lol.
Thinking about doing a 5k today, shooting for 32 minutes or less.
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5k: 32 mins
3 miles: 30:40
Tomorrow will be
.2 @5mph
.2 @6mph
.2 @5mph
.2 @7mph
.2 @5mph
.2 @6mph
until 2 miles has been reached
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Walked up and down the road, about 2 miles, nothing major.
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Walked 2 miles, cut it short cuz i had a poo coming on and I had to go return bottles.
I also had a foot race with my pug, beat her by a paw.
I should know tomorrow about if I'm getting an interview or not. If so then I'll stay the same weight until my interview or maybe drop like 5lbs and then I can focus on losing weight.
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Nothing today, got a text around 1:50 am to go into work at 7am to 11pm.
Tomorrow will run.
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5k: 32 mins
3 miles: 30:40
Tomorrow will be
.2 @5mph
.2 @6mph
.2 @5mph
.2 @7mph
.2 @5mph
.2 @6mph
until 2 miles has been reached
nice!
tho, donnie barko says: y u no strava app?
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I lied
I am picking up my suit tomorrow morning so instead of going in at 7am ill be going in at 11am so I will get a chance to get to the gym, get my suit and head to work. Idk a run that I feel like doing lol I'm pretty beat.
I have only been running on the treadmill until I get to a lighter bw, plus it's getting cold up here haha
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Got an interview thank fucking god, I cant wait to leave this job for good.
Picked up my suit, fresh to death
no running, I was exhausted and my new nephew was dropped off so my brother could go to work and i got about 5 hours of sleep.
Based on when my interview is I want to run a lot the day before and do pool room work with sweats on so I dont look so fat in my face and slowly take in water before so im not dehydrated during the interview lol idk im freaking the fuck out.
Friday morning at 9am so thursday I will go Bananas for my run and gym stuff and just drink enough water(I tend to drink way more than I need to anyway) Load up on carbs at around 7am and I should be good to go.
Tomorrow I have to do another damn 12 hour shift so by tomorrow I would have already worked 40 hours, but I dont have anything to do in the AM so I will just run, shower and just head out to work.
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Will run tomorrow, I had my interview this morning. I believe that I killed it but I will find out next week.
Yesterday I rode 5 miles and ran 2 miles
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Haven't done shit cuz of the interview and I worked idk close to 70 hours this past week so I wanted to be just a blob on the couch this weekend.
Getting ready to head out to the gym and super stiff so today might be a 5 mile bike ride and 2 mile run.
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5 miles on stationary
2 mile run in pants and hoodie
Lat pull downs
Felt blah
Weight didn't move but it's time to change that.
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Tomorrow is
10 mile stationary bike
2 mile run
Push ups
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Getting ready to head out to the gym, just getting my normal morning ritual done.
2 mile run
5 mile bike
The gym finally got a cable crossover yaaaay so I used that first. I went 5 miles on the bike cuz i was on the lazy bike which for whatever reasons, puts more pressure on my achilles than a normal upright bike.
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Getting ready to head out to the gym, just getting my normal morning ritual done.
2 mile run
5 mile bike
The gym finally got a cable crossover yaaaay so I used that first. I went 5 miles on the bike cuz i was on the lazy bike which for whatever reasons, puts more pressure on my achilles than a normal upright bike.
eek. f that.
i'm thinking about using the treadmill next week.. kind of excited. I got a free pass to orange theory fitness, I heard there are tons of hot chix there. lulz. random fun fact.
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Getting ready to head out to the gym, just getting my normal morning ritual done.
2 mile run
5 mile bike
The gym finally got a cable crossover yaaaay so I used that first. I went 5 miles on the bike cuz i was on the lazy bike which for whatever reasons, puts more pressure on my achilles than a normal upright bike.
eek. f that.
i'm thinking about using the treadmill next week.. kind of excited. I got a free pass to orange theory fitness, I heard there are tons of hot chix there. lulz. random fun fact.
Thats whats up
Well i can get back to trying to get in shape.
After about $1k wasted on this job I got denied, fucking shocker, probably because white male no military experience(even though i exceeded every single requirement)
I am pretty much going to take time during my runs and what not to think about wtf I am going to do next.
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Nothing today, already planned on going to shoot to get ready for that job but since I'm not getting it there's no point...but we already bought the ammo lol oh well
Tomorrow will be a long walk.
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I've been thinking a lot and I came up with a pretty ballin idea.
I'm thinking about joining the Air Force reserves and get into the air traffic controller job. The base is right at the syracuse airport which is convenient and hopefully I could get and job there while I'm serving. I would take a year to get in shape seriously and I would have until I'm 30 to get in. Pay starts at 123k a year so byaaah. I have a few other options but this one seems the best for me.
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I've been thinking a lot and I came up with a pretty ballin idea.
I'm thinking about joining the Air Force reserves and get into the air traffic controller job. The base is right at the syracuse airport which is convenient and hopefully I could get and job there while I'm serving. I would take a year to get in shape seriously and I would have until I'm 30 to get in. Pay starts at 123k a year so byaaah. I have a few other options but this one seems the best for me.
damn! pretty cool. that's a big decision.
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Yeah, the standards are pretty crazy for the top fitness tests
Standard 1.5 Mile Run Push-Ups Sit-Ups Pull-Ups
Liberator (minimum) 11.57 45 50 0
Thunderbolt 9:30 55 60 5
Warhawk 8:55 65 70 10
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I tried to have the chart look correct but it fucked up
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Cable crossover circuit including shoulders, arms and chest
LAT pull down
2 mile run (slow)
5 mile bike ride
Low push ups with increasing heights for 5 sets.
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2 mile run
5 mile bike ride
4 sets of push ups
Starting to feel sick, wore a sweater so im sweating my balls off.
Single leg hammy curls
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Friday I ran a mile on the track, my app stopped calculating distance at .08 so it was probably 1.3 miles with some bike riding and lifting. The weekend was also
Today was 2 mile run with cable crossover
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Nothing today, I voted and had to take my car to the shop to get it ready for winter as a back up. Tie rod was shot so It will be awhile. I'll double up tomorrow.
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Going to do some cable and walk for like a half hour on a high incline. I'm getting called into work early and I still have stuff to do so I won't have much time.
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9 miles on the bike
1km sprint row: 3:35
---I haven't been on the rower since my crossfit days. When I first started out I was in the mid 4 mins for 1km which I am good sign. I was tired but not too bad.
1 mile run: legs dead from rower.
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I'm going to try to :ibcycling: snd :ibrunning: tomorrow morning, i have to be home a little before mid day to buy my winter car. Idk what ill be doing as far as mileage and all that.
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1.5 mile walk at 3.5mph on a 3 to 5 incline.
.5 mile run on a 3 to 7 incline
.5 row
.4 row
.
.
.1 row
Some biking
For food I bought eggs, sausage (not a lot) and steak.
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.2 walk 3 incline
.8 run 3 incline
.2 walk .5 incline
.8 run 4 incline
1km row
Lat pulldown/cable crossover circuit.
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20 min walk on 7 incline at 3.2 mph
10 mins run at 9:40 mile pace
.5/.5/.3/.2/.1 row
Push ups
Eggs, protein shakes and turkey sandwiches for today.
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Getting ready for an hour on the stationary bike and some body weight movements. Going to shoot for 18 miles
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i ran with this ironman dude last night.. surprising how "jacked" he is considering how much volume he puts in cycling / swimming / running .. but he also lifts and probably eats a ton.
i can see you eventually being like that as you "up" the cycling/running volume.
An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break
insanity.
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i ran with this ironman dude last night.. surprising how "jacked" he is considering how much volume he puts in cycling / swimming / running .. but he also lifts and probably eats a ton.
i can see you eventually being like that as you "up" the cycling/running volume.
An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break
insanity.
That'd be a nice goal even if I came in dead last lol
I only hit 19 miles in an hour, I kept having to stand up because my ass was hurting.
Yeah for right now id like to keep lower running volume with high inclines cuz I'm still a fatty. I'd like to work up to a 2 mile 5 incline and 6mph. Next week I may throw in 1 or 2 flat 3 mile runs. Basically I have at least 2.5 months to get ready which is a pretty good timeline. I feel as though -30lbs is reasonable if I stay as consistent as I was last time.
Also, if I ever did anything like that race, I'd probably have to hire some kind of coach haha.
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i ran with this ironman dude last night.. surprising how "jacked" he is considering how much volume he puts in cycling / swimming / running .. but he also lifts and probably eats a ton.
i can see you eventually being like that as you "up" the cycling/running volume.
An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break
insanity.
That'd be a nice goal even if I came in dead last lol
I only hit 19 miles in an hour, I kept having to stand up because my ass was hurting.
Yeah for right now id like to keep lower running volume with high inclines cuz I'm still a fatty. I'd like to work up to a 2 mile 5 incline and 6mph. Next week I may throw in 1 or 2 flat 3 mile runs. Basically I have at least 2.5 months to get ready which is a pretty good timeline. I feel as though -30lbs is reasonable if I stay as consistent as I was last time.
Also, if I ever did anything like that race, I'd probably have to hire some kind of coach haha.
ya this dude has a coach (former 4xKONA guy or something). also he's mostly done half ironman's, that's how they all start out.
I wasn't actually saying you should do an ironman btw.. but I imagine you probably want to do a half ironman and eventually an ironman or something like that at some point; those are some serious accomplishments... that swimming though. This dude swims in the ocean like 2-3 miles a few times per week.. that's mindblowing to me, lmfao. For me, the swimming basically disqualifies ironman from ever being a thought lmao.. i'm not into swimming.
but ya just keep slowly trying to up your volume while eating clean, while lifting to maintain mass .. boom.
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I'm at 1400 calories by the end of the day.
Sounds bad but I need to shrink my stomach a bit.
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i ran with this ironman dude last night.. surprising how "jacked" he is considering how much volume he puts in cycling / swimming / running .. but he also lifts and probably eats a ton.
i can see you eventually being like that as you "up" the cycling/running volume.
An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break
insanity.
That'd be a nice goal even if I came in dead last lol
I only hit 19 miles in an hour, I kept having to stand up because my ass was hurting.
Yeah for right now id like to keep lower running volume with high inclines cuz I'm still a fatty. I'd like to work up to a 2 mile 5 incline and 6mph. Next week I may throw in 1 or 2 flat 3 mile runs. Basically I have at least 2.5 months to get ready which is a pretty good timeline. I feel as though -30lbs is reasonable if I stay as consistent as I was last time.
Also, if I ever did anything like that race, I'd probably have to hire some kind of coach haha.
ya this dude has a coach (former 4xKONA guy or something). also he's mostly done half ironman's, that's how they all start out.
I wasn't actually saying you should do an ironman btw.. but I imagine you probably want to do a half ironman and eventually an ironman or something like that at some point; those are some serious accomplishments... that swimming though. This dude swims in the ocean like 2-3 miles a few times per week.. that's mindblowing to me, lmfao. For me, the swimming basically disqualifies ironman from ever being a thought lmao.. i'm not into swimming.
but ya just keep slowly trying to up your volume while eating clean, while lifting to maintain mass .. boom.
Yeah seems like my cable and machine circuits seem fine, once I hit free weights I eat everything in sight. Body weight and machines should do fine for now. I'll worry about lifting when I'm 200lbs, it's easier to maintain bodyweight than it is to lose it haha.
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.2 mile walk at 3,3 mph/incline
2 mile run at 5mph 3 incline
Last .1 at 5.5
Circuit on cable crossover and free weights
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Nothing today, first official snow of the year and it's a damn storm.
Exercise yesterday was changing tires and replacing brakes, today was shoveling snow.
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Circuit work on the cable crossover, pulldowns, db work
30 minute incline walk at 3.5mph, fairly easy, will increase incline tomorrow...well ill probably run tomorrow.
Other than that, nothing too exciting.
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Last week was bad with thanksgiving and a wedding.
today nothing because it took longer than expected to get my car winter ready and i had to go out of my way to return the tuxs before work.
Normal workout tomorrow, a lot of body weight stuff, machines, dumbbells, running.
I have the fitness test again for the county(the one i already did but have to do again because i took myself off the list to wait to see what happened with another county) Its not a pass or fail, just kind of do it and see what happens.
I am thinking about just doing it because right away i can make good money and if i went the paramedic route, itd be about 2 years until i made what id make starting february.
Anyway that one is just how many push ups can you do to failure, 1.5 mile run test(not going to take it too serious) and sit ups in a minute which is just horrendous for me and always has been.
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Last week was bad with thanksgiving and a wedding.
today nothing because it took longer than expected to get my car winter ready and i had to go out of my way to return the tuxs before work.
Normal workout tomorrow, a lot of body weight stuff, machines, dumbbells, running.
I have the fitness test again for the county(the one i already did but have to do again because i took myself off the list to wait to see what happened with another county) Its not a pass or fail, just kind of do it and see what happens.
I am thinking about just doing it because right away i can make good money and if i went the paramedic route, itd be about 2 years until i made what id make starting february.
Anyway that one is just how many push ups can you do to failure, 1.5 mile run test(not going to take it too serious) and sit ups in a minute which is just horrendous for me and always has been.
"make dat money fam" :ninja:
someone i train with on occasion (recently) just did a practice ironman by himself.. today..
112 mi cycling in 5h:56m:29s
26.2 mi run in 4h:24m:57s
2+ mi swim in 1h:05m:30s
guh that's pretty insane.
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Last week was bad with thanksgiving and a wedding.
today nothing because it took longer than expected to get my car winter ready and i had to go out of my way to return the tuxs before work.
Normal workout tomorrow, a lot of body weight stuff, machines, dumbbells, running.
I have the fitness test again for the county(the one i already did but have to do again because i took myself off the list to wait to see what happened with another county) Its not a pass or fail, just kind of do it and see what happens.
I am thinking about just doing it because right away i can make good money and if i went the paramedic route, itd be about 2 years until i made what id make starting february.
Anyway that one is just how many push ups can you do to failure, 1.5 mile run test(not going to take it too serious) and sit ups in a minute which is just horrendous for me and always has been.
"make dat money fam" :ninja:
someone i train with on occasion (recently) just did a practice ironman by himself.. today..
112 mi cycling in 5h:56m:29s
26.2 mi run in 4h:24m:57s
2+ mi swim in 1h:05m:30s
guh that's pretty insane.
I ran for 25 or 30 minutes on the track, i mean it was slow but consistent and i didnt feel worn out. I'm not looking to try and beat my time from last time i did the fitness test because I cant lol
I did
Push ups 25/20/10/10/5 with slow negatives
db work, 2 sets of 70x10 and 80x10
a lot of tricep work
Figured id get a heavy stimulus early on so hopefully i wont feel like a puss when i try to do the push up portion on friday. Sit ups on the other hand, no point, im just going to wing it.
I want to do 1 more track run tomorrow, thursday will be a treadmill run and friday is the test.
Tomorrow will be idk .5 miles/walk 2 laps--.5 miles/walk 2 laps and just do that for 30-40 minutes
Thursday will be just a 1.5 mile run at idk maybe ill do 6mph.
I definitely feel like the incline running did help out quite a bit.
My goal is 240-245 by february, I hopped back on my diet the best I could starting today(had emergency situations this morning that prevented me from eating at normal times)
I had 1 protein shake: 1 serving of Cashew Milk, 3 servings of brotein(80g protein roughly)
1 Lenny and Larrys vegan cookie: 32g protein, 53g carbs I think
Rotisserie chicken: combined with what i ate earlier and what im about to heat up I would think its half a chicken with a lot of veggies and a wheat roll because they are amazing.
So lets break it down to me doing that in 1 wk
16 mile bike rides a day
3.7 miles running per day
.3 miles swam per day.
Thats nuts
When I get in better shape, I actually want to try that..well I'd have to start off with 6 days a wk because of the gym being closed on sundays.
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.5 run/.1 walk
5mph, 5.5, 6, 6.5, 7
Incline 1
From starting weight(yesterday) which is shitty, I'm down 2lbs.
Bfast is 3 eggs, small amount of noodles from last night (maybe 100 cals) and 1 small chicken thigh with 1 serving of BBQ sauce.
Later is 2 protein shakes
Even later is chicken breast, turkey slices, broccoli
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woke up and felt sick AF, I basically slept all day before work.
WOrk til 11 then i gotta get up tomorrow and work at 7am so i can make the fitness test at 5pm tomorrow. Its going to be awful with the lack of sleep, lack of conditioning and lack of feeling good.
I still need to think about it because I will be switching my shifts to overnights here pretty soon which i hate. Switching to overnights will allow me to do the EMT class if I choose to go that route.
It will basically be a job that will eventually allow me to open a laundromat lol It's a business that basically runs itself, just gotta fix the machines, do the business side, take quarters and refill the detergent dispenser. Granted I will need a hefty down payment for a small to medium sized one.
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Not gonna do the fitness test. Pretty much retiring from getting into law enforcement.
Goal is the basic Emt course in January. After a year I can take the Advanced EMT-Critical Care. After that I can go paramedic if I choose but I want to go to college for the PTA program.
Tomorrow will be some kind of running. Soon I will be working out in the morning still but I'll be workin overnights so I expect my performance to drop until I get used to it.
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Since I don't have any limitations anymore as far as timelines and what not, I can plan a dope ass workout plan.
-This time around I will incorporate around 4hrs a wk of walking on an incline.
-Run 10-12 miles a wk
-bike 3x a wk
-lift 3x a wk (push, pull, squat)
Next wk will be missed on Tuesday because I have to do a 16hr shift.
So example
Monday
Runx1 mile
Walkx30 minutes
Bench bb, DB work for chest and shoulder, push ups and machine.
Bikex30 minutes.
Tuesday
Runx3 miles
Walkx1.5hrs
Wed
Runx2 miles
Pull day
Walkx30 minutes
Bikex30 mins
Thursday
Runx 2 miles
Walkx1hr
Friday
Runx2 miles
Squat
Walkx30 mins
Bikex30 mins
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a thought: those are either super long workouts, or you're committing to multiple workouts per day. personally i've never been able to sustain multiple workouts per day, even a couple of days per week, for more than a few weeks. life just gets in the way, i get derailed, and then i say fuck it. skipping feels bad and is demotivating. much easier for me to commit to fewer workouts and then do them really consistently.
that's just my n=1, but you might have an easier time staying on your grind if you're a little less ambitious. forget about the running, for example, and just do something like:
day 1: push day, walk x 60 mins
day 2: bike x 30-60 mins
day 3: pull day, walk x 60 mins
day 4: bike x 30-60 mins
day 5: squat, walk x 60 mins
day 6: rest or bike/walk if you feel like it
day 7: rest or bike/walk if you feel like it
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Yeah yours is a lot better lol. I went overboard with mine.
Bench: 135/165/185/205/210/220
Started out with 10+reps and I ended up at like 6 to8 at 220. No leg drive
215-135 drop set. Idk the reps but they were low
Hex DB press: 40/50/40x10
Cable flyes upper and lowerx3x10
Tricep push downs with rope and vbarx3x10
Rope@70lbs
Vbar@100-160lbs
Side raise@20-35/5lb increases.
Walkx1hr @ a 3 to 5 incline from 3 to 3.6mph
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a thought: those are either super long workouts, or you're committing to multiple workouts per day. personally i've never been able to sustain multiple workouts per day, even a couple of days per week, for more than a few weeks. life just gets in the way, i get derailed, and then i say fuck it. skipping feels bad and is demotivating. much easier for me to commit to fewer workouts and then do them really consistently.
that's just my n=1, but you might have an easier time staying on your grind if you're a little less ambitious. forget about the running, for example, and just do something like:
day 1: push day, walk x 60 mins
day 2: bike x 30-60 mins
day 3: pull day, walk x 60 mins
day 4: bike x 30-60 mins
day 5: squat, walk x 60 mins
day 6: rest or bike/walk if you feel like it
day 7: rest or bike/walk if you feel like it
Second workout
Bring 50lb bags of coal to the basement. approximately 1000lbs worth.
Diet
1 xl coffee with creamer
Eggsx4
1 apple
1 pack of oatmeal
Later
1.5 pieces of chicken breast
Broccoli
1x 50 gram protein shake.
LBSS,
Thanks for the advice and I apologize for attacking you in the political section. Too much was going on at that time and I was out of line.
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a thought: those are either super long workouts, or you're committing to multiple workouts per day. personally i've never been able to sustain multiple workouts per day, even a couple of days per week, for more than a few weeks. life just gets in the way, i get derailed, and then i say fuck it. skipping feels bad and is demotivating. much easier for me to commit to fewer workouts and then do them really consistently.
that's just my n=1, but you might have an easier time staying on your grind if you're a little less ambitious. forget about the running, for example, and just do something like:
day 1: push day, walk x 60 mins
day 2: bike x 30-60 mins
day 3: pull day, walk x 60 mins
day 4: bike x 30-60 mins
day 5: squat, walk x 60 mins
day 6: rest or bike/walk if you feel like it
day 7: rest or bike/walk if you feel like it
x2
but i'd still try to get in some running ~2x/week.. even if it's just the 1-mile run (or longer if you feel great) + walk the remainder form. Even just a little bit of consistent sustained running is going to be a big benefit & i'm sure Stamos will want to run more in the future - so IMHO it'd be a good idea to get in a little bit during the week.
I also personally prefer a combo of push/pull/lower on each day (so M-W-F).. but that's just me.
The best thing for Stamos would be to find the most basic routine (given his schedule) and just try to stay completely consistent with it. IMHO, juggling all kinds of different routines is tough - I personally think sticking to just a few things works the best. For example, if someone wanted to build their legs / leg strength and ALL THEY DID was squat, i'd prefer that over lots of variety.. To me, squat-squat-squat beats variety-of-leg-exercises-and-switching-things-up-alot.. Same idea for cardio.. Picking multiple things is fine (run/walk/bike) but it's just all of the extra WOD/randomness which interferes IMHO.
Variety/switching things up is definitely 'more fun', but I think it's less optimal when it comes to making optimal gains.
I went off on a tangent, but just my 2 cents.
Also, 2x/day only works for a short period anyway (unless you're getting paid as an athlete) - even then, it could cause more harm than benefit. So 2x/day for 2 weeks could be enough to get you laser focused and force your system to adapt, but then after that short period is over, it makes more sense to utilize more rest (as a training methodology itself) in order to boost adaptation/recovery/performance.
It's funny how we (most of the time) don't think of "rest" as a training tool... when it most definitely is.
I guess in the end, if we can do less and achieve more, that's always the BEST option.. Simply being addicted to training for the sake of training is fine for most people, but when you have real performance goals etc, it's a much better idea to figure out how to achieve them by doing LESS work instead of MORE work.. This efficiency is very important. It's much easier to go out and try to BRUTE FORCE gains day-in-day-out, tons of volume, tons of training, insane effort .... but soooooooooo many people already do that and go nowhere - mostly fitness addicts.. Their CNS's are toast. :ninja:
The performance algorithm in its' most simple form is a balancing act between: quality vs quantity.
ok pc!! lol!
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a thought: those are either super long workouts, or you're committing to multiple workouts per day. personally i've never been able to sustain multiple workouts per day, even a couple of days per week, for more than a few weeks. life just gets in the way, i get derailed, and then i say fuck it. skipping feels bad and is demotivating. much easier for me to commit to fewer workouts and then do them really consistently.
that's just my n=1, but you might have an easier time staying on your grind if you're a little less ambitious. forget about the running, for example, and just do something like:
day 1: push day, walk x 60 mins
day 2: bike x 30-60 mins
day 3: pull day, walk x 60 mins
day 4: bike x 30-60 mins
day 5: squat, walk x 60 mins
day 6: rest or bike/walk if you feel like it
day 7: rest or bike/walk if you feel like it
x2
but i'd still try to get in some running ~2x/week.. even if it's just the 1-mile run (or longer if you feel great) + walk the remainder form. Even just a little bit of consistent sustained running is going to be a big benefit & i'm sure Stamos will want to run more in the future - so IMHO it'd be a good idea to get in a little bit during the week.
I also personally prefer a combo of push/pull/lower on each day (so M-W-F).. but that's just me.
The best thing for Stamos would be to find the most basic routine (given his schedule) and just try to stay completely consistent with it. IMHO, juggling all kinds of different routines is tough - I personally think sticking to just a few things works the best. For example, if someone wanted to build their legs / leg strength and ALL THEY DID was squat, i'd prefer that over lots of variety.. To me, squat-squat-squat beats variety-of-leg-exercises-and-switching-things-up-alot.. Same idea for cardio.. Picking multiple things is fine (run/walk/bike) but it's just all of the extra WOD/randomness which interferes IMHO.
Variety/switching things up is definitely 'more fun', but I think it's less optimal when it comes to making optimal gains.
I went off on a tangent, but just my 2 cents.
Also, 2x/day only works for a short period anyway (unless you're getting paid as an athlete) - even then, it could cause more harm than benefit. So 2x/day for 2 weeks could be enough to get you laser focused and force your system to adapt, but then after that short period is over, it makes more sense to utilize more rest (as a training methodology itself) in order to boost adaptation/recovery/performance.
It's funny how we (most of the time) don't think of "rest" as a training tool... when it most definitely is.
I guess in the end, if we can do less and achieve more, that's always the BEST option.. Simply being addicted to training for the sake of training is fine for most people, but when you have real performance goals etc, it's a much better idea to figure out how to achieve them by doing LESS work instead of MORE work.. This efficiency is very important. It's much easier to go out and try to BRUTE FORCE gains day-in-day-out, tons of volume, tons of training, insane effort .... but soooooooooo many people already do that and go nowhere - mostly fitness addicts.. Their CNS's are toast. :ninja:
The performance algorithm in its' most simple form is a balancing act between: quality vs quantity.
ok pc!! lol!
An push/pull/squat m,w,f is doable. I just wanted to have days with just cardio so I figured 3x a wk is enough. I'll try it on Wednesday as far as upper body I'll do bw and machines with DB shoulder press since i didn't do is didn't today.
Mondays could be the big 3, wed and fri could be accessory work.
I could do 1 mile a day, it acts as a good warm up.
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Tomorrow I wont be able to do anything, getting home tonight near midnight and then i gotta get up at 530 to come back to work for a 16hr shift.
So my workouts this week will just be pushed off by 1 day.
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Nothing today, slept for 11 hours or so and I was just tired as fuck.
Tomorrow is a 1 mile run, pull day(usually short just back and bis) and 1 hour walk.
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LBSS,
Thanks for the advice and I apologize for attacking you in the political section. Too much was going on at that time and I was out of line.
no hard feelings. i was being completely sincere in there, for what it's worth.
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Tomorrow blah
2 exercises for each body part
Wheels
Skwaaaat
Hammy Curl
Chest
DB press
Cable Fly
Boulders
DB Side raise
OH db Press
Back
Bent over row(Idk which one yet)
Lat pulldown
GUNZ
DB Curl
Cable pushdown supa set
1hr walk incline
3.5mph starting out on a 5 incline and adjust from there.
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Tomorrow blah
2 exercises for each body part
Wheels
Skwaaaat
Hammy Curl
Chest
DB press
Cable Fly
Boulders
DB Side raise
OH db Press
Back
Bent over row(Idk which one yet)
Lat pulldown
GUNZ
DB Curl
Cable pushdown supa set
1hr walk incline
3.5mph starting out on a 5 incline and adjust from there.
simple but effective.
GET SWOLE.
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True that, I'll try to come up with an outline for what i will do on my workout days throwing in full bod workouts.
Rep schemes will be
Squats: 5 reps, just work up to see where i am at, wont go too heavy so im struggling towards the end of the set.
Hammy curls: 3-5 sets of 10 or until they cramp up.
3x10 for chest, boulders, back, and arms will be different, multiple sets and around 10 reps but increase in weight with minimal rest.
Day 1 weights
Squat
Bench
Deadlift
- Bench will be higher reps, maybe do working sets of 8 but do a lot of in between sets to warm up properly
- Squat will be work up to a barely comfortable set of 5
- Deadlift will be 5 reps or less, I get migraines on reps higher than 5 on deadlifts
Day 2 weights
DB Front squat
Stiff leg deads
Hex press(db)
DB flyes
BB OH press
Cable side raise
DB Bent over row
Lat pulldown(ill just use different handles for each day)
Cable curl
DB extensions
Sets are 3-4x10-15
then day 3 is what ill be doing tomorrow.
ill throw in a 1 mile run each day and throw in the walking and biking where LBSS and Adarq said to.
day 1: 1 mile run, Weights, walk x 60 mins
day 2: 1 mile run, bike x 30-60 mins
day 3: 1 mile run, Weights, walk x 60 mins
day 4: 1 mile run, bike x 30-60 mins
day 5: 1 mile run, weights, walk x 60 mins
day 6: rest or bike/walk if you feel like it
day 7: rest or bike/walk if you feel like it
If I do a short rest type of deal(usually what i do) then the workuts will be just under 2 hours but thats fine, I like my walks.
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Squat was pathetic, started cramping up on my 165 warm up lmao
Did doubles after with 185,205,225,255
Felt easy but cramped
Then did 3 to 4 sets of 10 to 15
30 min bike ride, baking carrot fries now.
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I have a baked carrot fetish now lol. I ate 2lbs give or take worth yesterday. I cooking another 2lbs.
Little bit of olive oil, parsley flakes, pepper and salt.
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Waiting for the F8 of the Furious trailer to debut (fast 8)
In the mean time I just got done with
The Magnificent 7
Starring Chris Pratt, Denzel, hot girl that looks like Jennifer Lawrence and Ethan Hawke.
Synopsis
Western movie about a guy with an army who is taking over a town for the mines. He goes off somewhere and says he'll be back in 3 wks. Anyone who doesn't sign over their land and surrender dies. Hot girl and friend hire Denzel who recruits other mercenary types to defend their town.
Great movie, it's 2 hours long but definitely keeps you occupied enough so it doesn't feel like it's dragging on. The acting is on point, the one fat guy in it is weird. He's the same guy in law and order Criminal intent. He has some weird twitch or something idk, it was distracting.
For a modern western it's a 5/5, it starts of serious then goes into a comedy feel to it then back to serious/comedy.
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I have a baked carrot fetish now lol. I ate 2lbs give or take worth yesterday. I cooking another 2lbs.
Little bit of olive oil, parsley flakes, pepper and salt.
damn there's lots of good baked carrot videos on youtube.. "honey roasted carrots".
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Yeah haha it's good.
Nothing today, woke up feeling terrible. Gotta stop by the store later to get medicine. Hopefully if I'm on enough tomorrow morning I can make it.
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Twerkouts for the week
Tomorrow
1 mile run(if I can breathe)
Squat- idk just do what i can before i start cramping
Bench: just work up with low increments and try to get 4 working sets in
Deadlift: Just do what I can, I probably wont go too high. I want to just start low with sets of 5 to build my grip back up.
1hr walk
Wednesday
1 mile run
bikex30
Thursday
Hopefully not exhausted, itll be after my first overnight shift
1 mile run
DB Front squat
Stiff leg deads
Hex press(db)
DB flyes
BB OH press
Cable side raise
DB Bent over row
Lat pulldown(ill just use different handles for each day)
Cable curl
DB extensions
Sets are 3-4x10-15
30 min bike ride
Friday
1hr walk, 30 min bike ride
Saturday
Wheels
Leg extensions
Hammy Curl
Chest
DB press
Cable Fly
Boulders
DB Side raise
OH db Press
Back
Bent over row(Idk which one yet)
Lat pulldown
GUNZ
DB Curl
Cable pushdown supa set
with cardio, 1 mile run and walking.
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Goals by June 2017
-Weight: 230lbs or less
-Shirt size: comfortable XL, L for the ladies
-Vert: Grab rim
-Miles ran at one time: 13.3
-Push ups at one time without stopping: 100
Pull ups: 10
Muscle up: 1
Swim: A lot
-Compete in a Triathlon Sprint(by august)
Goals by December 2017
Weight: 205
Vert: Higher than before
Squat and deadlift: 500+
Bench: 365
Get abs
Swim a lot more
Run marathon by summer 2018
- Doesnt have to be competitive, just run one without stopping to walk
Push ups: Shit idk 150 without stopping.
(https://upload.wikimedia.org/wikipedia/commons/7/76/68_Yenko_Camaro.jpg)
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Made it to the gym and I feel shitty but better than yesterday. I have to be home by 930 for a car appointment so my cardio will just be whatever I can fit in.
Taking a pre dump and someone before me took the stankest shit, it's horrendous.
Anyway this is my last normal day and time work, tomorrow I start 2200-0700 and it'll either be better workout wise because I don't have to wake up for the gym anymore or it'll suck.
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Squat
135/165/185/205/225/245x5
265x3
Legs cramped but not as bad as Friday
Bench
135/165/185/205x10-5
225x4
0 leg drive and the first 3 felt east on 225 and the last one just hit me like a wallot
Seated row
Felt pain in my lower back and upper glutes on my left side during bench so I decided against deadlift ingredients.
3x10
1 mile run to start it off.
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Also the car is a Yenko Camaro, Yenko was a performance deal like what Hennessey is today. They took cars and did their own performance upgrades and decals on them. Right now a numbers matching original Yenko averages 60k to I've seen as much as 500k.
I definitely want to buy something like a Nova for next and build a racecar.
Eating medicine, eggs and ice cream to soooth my throat.
Also had 1 protein shake, 1 larry and lennys vegan cookie, have more carrots and chicken cooked for tonight.
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Chicken I brought with me to eat tonight at work was under cooked lol fuck so just going to try to get the least greasiest thing at mcdonalds with a peppermint mocha.
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Figured I'd just rest and recover. My cold is pretty much gone for the most part so hopefully tomorrow morning after work I can put in a diesel workout. I have a interview at noon but Idk I'll be exhausted but I may as well.
Back tracking on my no more law enforcement jobs lol. Probably going to go back to the state. Workouts won't change considering I need to focus on weightloss and preserving muscle. It'll still be a year at least until I'd have to go so it's a better timeline than the usual 2 wks I usually have lol.
Basically get lean and beast mode on bodyweight stuff.
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Cruisin around the interwebs and I checked the weather. On the main page I saw a picture of a guy i used to work with at my last site last year, turns out he got arrested for sleeping with an inmate(he was a county CO). The charges are rape and what not but i'm not sure if thats just what they classify it as or if he legit raped her.
What I find hilarious is that he got sent to the same jail that he worked at, talk about embarrassing.
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Executive decision to skip the gym. A few hours before I left work I got hit with a blizzard warning. 95% of my drive home was a whiteout
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Almost had to call off tonight and call off the workout tomorrow. My car doors were completely frozen and my locks were completely frozen. After my mechanical skills of kicking the door and praying that the locks would unfreeze it finally opened
Well i went back out and it locked on me again even though i left it unlocked. This time i had to pour hot water on the door to get it to unlock and left the window open so i can reach in and just unlock it with my hand. Not too sure if i want to leave my car at the gym for it to just lock on me again. Will push the damn workout to saturday and drive my other car so i wont have to worry about it.
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jesus christ.
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Yeah it was a nasty storm, felt like 0 outside and 4 people died I believe. A woman drove into the lake, car slid into a snow plow and an 18 year old died, 2 people crashed into a Buick and they died. Wasn't pleasant, I had people almost hit made too but my forester is diesel as fuck in the snow.
I drew up a measurement chart to keep track of my chest, gut, weight, waist, arms and quad.
Also, my weight goal by may is 235 to 240.
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Tomorrow is the big 3 and cardio, Tuesday is only biking so what I'll do is just walk more at work. I have to work 11pm Monday to 11am Tuesday and I'll be exhausted.
Other than that it should be a normal week and Xmas week idk what's going on.
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325 AM and I'm feeling pretty good. I slept maybe an hour during the day so I'm wondering if my eating schedule change helped. Last wk I ate during the day then early morning like normal. Tonight I ate at well 830pm, 1230am, 2am and will have a protein shake at 7 am.
I want to work with 290 to 300 on squats today, the other 2 I don't really care how heavy I go as long as I hit my reps. I hope one day I'll get to 210-220 while hitting old squat numbers ( 315x20+, 365x15, 405x10)
If I can get those numbers at 220lbs or less I'll be flying. I could dunk off 2ft with an oop rockin a 380x1 full squat high bar.
Todayz Goalz
Skwaat
275x5, if i can then multiple sets
Bench: 225x6+
Deadlift: blah lol idk it will be terrible though, may go until grip fails and throw on straps
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Soreness in legs: MAX
Squats
95/135/165/185/225/275x5/280x5/285x1 bad cramp
Bench: 95/135/165/185/205/225x2x6,3
Feet up, no leg drive, no arch and 2 second pause
Deadlift lol
Worked up to 355, form felt completely off and I just did double overhand, my over under tends to be a lot stringer but felt a pain in my traps
Bike: 10 miles
I will base my numbers off my workout between next Monday and the following monday..well cuz of Xmas the next powerlifting day, probably that Tuesday. Usually takes me 4 to 6 weeks to get noob gains back and then I can see where I am really at. For squat I want to possibly stick with a 5x5, bench I can go with 5x5,3x5 and rotate and deadlift...just pull.
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I think today will just be 30 reps for each exercise so possibly 2x20. Hopefully it will make the workout go quicker because i just want to go home and sleep right now haha.
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I think today will just be 30 reps for each exercise so possibly 2x20. Hopefully it will make the workout go quicker because i just want to go home and sleep right now haha.
2x20=40
???
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I think today will just be 30 reps for each exercise so possibly 2x20. Hopefully it will make the workout go quicker because i just want to go home and sleep right now haha.
2x20=40
???
yeah I fucked up lol i decided on 30 reps at first and had 2x15 but i said fuck it and changed it to 2x20 but forgot to change the first number from 30 to 40.
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Adarq
Does Charlie Zelenoff ring a bell as far as someone who used to be on here, a "boxer"? I was cruising through the youtubes and saw a video with that name and for some reason its just stuck out so I wasn't sure if it was a former member.
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1 mile run
DB F :ibsquatting:
50x2x20
Hammy curls single leg: 30 to 60lbs at 10 reps each leg and ended with a double leg
Lat pulldown: 1 warm up, 135x2x20
DB hex press: 50x2x20
DB chest flies: 30x2x20
DB side raise: 25x2x20
DB curls: 35x1x20
DB hammer curls: 35x1x20
I feel light headed and sick. It's because it was on an empty stomach and lack of sleep.
My back was sore from the fsquatz so I did 1 back movement, the other single movements was because I felt sick.
Gonna track my food again, this weird eating schedule is throwing me off.
2 hot dogs at 2am( no bun or toppings)
1 chicken breast with it
1 burger and 1 fish (the control room guys at work cooked food for everyone)
I'll probably eat 1 more time today before I eat again tomorrow morning.
Oh yeah I had a frappe too, I didn't know what it was but the peppermint mocha machine was broke.
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Today is my run/walk. I'll run a mile and just transition into the walk for the rest of the hour.
will do some body weight stuff and triceps since i skipped them yesterday.
I slept like a baby considering how worn out I was when i got done with my workout. It wasnt a challenging workout just felt awful and i was shaking but more like a shiver without being cold.
Run at 12 minute pace, just a nice and easy one but right now since i havent done it in awhile it's still kinda bad haha I felt my lower back tighten up yesterday.
walk at 3.5 at a 4 incline or so.
I have more motivation to show up to the gym now because I slept like a baby yesterday.
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Snow in the Sahara, looks pretty dope even though I hate snow
(http://i2.cdn.cnn.com/cnnnext/dam/assets/161221124425-01-snow-in-the-sahara-restricted-exlarge-169.jpg)
(http://i2.cdn.cnn.com/cnnnext/dam/assets/161221124627-02-snow-in-the-sahara-restricted-exlarge-169.jpg)
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I will see if I hit the weights tomorrow or if it'll just be another active recovery. I woke up and DOMS hit me hard. My lats are so sore that my arms were pinned to my sides. They've loosened a little bit but still awful.
yeah I will just walk tonight and move the workout to saturday or just next week. Shit is hurting and its even going into my tricep.
Holy fuck am I tired, I just keep going in and out of sleep since 5 and I still have 50 minutes to go. The gym isn't closed tomorrow so i will just do my workout then. Also tomorrow is my first body measurement check which probably wont change much, if anything I will probably increase lol I've noticed since I started working overnights I dont drink as much water as I was before so I have increased my water intake which will make me a little bigger. I guess I should track my water also..i will do that tomorrow because i dont know how much I have drank already.
Yesterday I ended with like 2300 calories, i dont know my macros but they probably werent very good.
Food so far today
1am: 4 eggs, 3oz eye of round steak, green beans and some pretzels.
6am: roughly 600 calories for the day.
Lunch: 50gram protein shake, chicken, veggies
-roughly 1000 calories
Dinner: Beats me hombre. I might pick up something at walmart for supper
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I did idk the majority of my workout
Bike x 20 mins
Circuit on lat pulldown including chest and triceps
DB Biceps
Machine chest press
Immediately started to feel sick and light headed. Walked ...hauled ass to the bathroom and puked and laid down on the floor. Taking a dump now, just started to sweat heavily and feel weak.
I didn't eat beforehand so that might be it.
Later will do push ups and bw squats.
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Took my measurements
Chest=same
Gut - 2.5"
Waist - 1" or so
Quads and arms the same.
Why there was a significant drop for my gut and waist idk.
I lied, my arms were up an inch but it was a pump.
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Probably nothing tomorrow
Working 11-6pm today then I have to go back in tonight from 11pm to 7am and I will just be way too tired so my workout week will begin on tuesday.
I just bought an indoor bike trainer for days when i am too tired to go to the gym or its closed or the days where I am just going on the bike so I dont have to go to the gym. I can hop on my bike in my room, ride along and watch some netflix byaah
Also, the show Jean-Claude Van Johnson on Amazon Prime is fucking epic
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Snow in the Sahara, looks pretty dope even though I hate snow
(http://i2.cdn.cnn.com/cnnnext/dam/assets/161221124425-01-snow-in-the-sahara-restricted-exlarge-169.jpg)
(http://i2.cdn.cnn.com/cnnnext/dam/assets/161221124627-02-snow-in-the-sahara-restricted-exlarge-169.jpg)
wtf? dope
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are you asking about my terminology? I'll just claim upstate new yorker for my use of dope lol But yeah that was the first snow fall in the Sahara in 37 years or some shit.
I also received an air fryer, pretty much deep fries your food without using oil or very little. The one I got doesnt require oil i believe.
(https://ll-us-i5.wal.co/asr/b35103fd-b2e2-4a15-9960-4be36826c44d_1.20c4626fdbffcbf8f0904c529b233927.jpeg?odnHeight=450&odnWidth=450&odnBg=FFFFFF)
I also bought this for my bike, supposed to have 5 levels of resistance
(https://images-na.ssl-images-amazon.com/images/I/81JWzkAq18L._SL1500_.jpg)
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I think the only change I'll make tomorrow is pull from a little higher than normal. My last deadlift session felt weird like I had a hard time getting into position so hopefully it will help.
Goalz for todays workout
Squat
290x5
315x2
Bench
225x8 with 0 leg drive nad 0 arch
Deadlift
Idk just hit sets of 275
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Squat
275x1
290x5
315x3
Drop set using sumo stance
Bench
225x8
225x5 with pause and 0 leg drive for both
Deadlift
275 to 315x5
I'd do more but I had long pants on and forgot my shorts.
Weight is drastically up but I've taken in more fluids and I have to take in fewer meals but bigger ones.
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My indoor bike thing is coming tomorrow :trolldance:
Will get it assembled and use it the following day.
Calories for the day are around 1600 to 1800. Finishing this meal and will eat again around 1am and 6am
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no i was saying those pics were dope.. i forgot you even used 'dope' in your original comment.. i can see how one could be confused hah.
also lol @ the air fryer .. pretty cool tho
i'm more interested in your air fryer than your bike stand :ninja:, you use it yet?
I remember I got an 'egg wave' for christmas waaaaaay back, was a total disaster.. basically nuked my microwave with eggs when I tried it out.. it was like a bomb. LMFAO.
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lol yeah
The Air Fryer is awesome, I cooked a steak in it earlier which took about 15 minutes for medium rare. It stayed moist and seemed to keep most of the flavoring on it. Just flip your steak or burger or whatever half way through and you're golden.
You have 1 nob on top for the degrees which goes up to 400 and one below for the timer so it's pretty easy to use. i watched videos of people cooking breaded chicken in it and they didn't look as good as a deep fryer but they still said in the video that it tasted the same without the oily taste.
I can just do before and after pics of food that I cook in it. Eggs look easy to cook in them and everything else, its nice not having to stand by the stove. They just say no greasy foods but I've seen people cook bacon in them.
http://www.youtube.com/watch?v=d1OJpT_F7LA
I thought he was going to cook an egg in it but what you gotta do is just get a oven safe bowl and put the eggs in it and just throw it in, 200 degrees for 5 minutes for a sunny side up.
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damn that's pretty cool, and he makes it look good af. never heard of that until you brought it up.
i want that meal he cooked right now too.. guh.
i have a gyro pita sandwich for tomorrow that i'm trying not to eat right now.
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gyros are the bomb, lamb and steak om nom nom nom nom.
Mine was 80 bucks and so far it seems like itll make things easier. I will cook chicken in it later in the day to see how that goes but I cooked up 2lbs of steak easily before work. I think it was in there for 20 minutes.
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I have the indoor bike thing set up.
Cons
It's noisy
It says 5 levels of resistance but it feels like only one.
It's not too bad though, it'll be good for days I get lazy
Food today is steak, sausage, veggies, some noodle stuff and a broccoli mixture thing. Tomorrow will be soup, steak, veggies while I'm at work. I gotta eat around 1am then 6am so I'm ready for the gym.
Tomorrow is dumbbell work for the most part with a few barbell movements
db squats-2x20
BB RDL
DB Row
Lat pulldown
DB press
DB fly
DB side raise
DB OH press
DB curls for girls
DB extensions
Push ups
So looking at all that, I can make some giant sets so I am not there for forever.
Giant Set 1
db squats-2x20
BB RDL
DB Row
Giant set 2
DB press
DB fly
DB side raise
DB OH press
Giant set 3
DB curls for girls
DB extensions
Push ups
end with lat pulldowns
all 2x20 for cardio purposes
I also want to throw in wall balls 3x a week, they helped keep flexibility win my cankles and hip flexors. I have been squatting deeper than parallel but if i can stay loose then I should be able to squat deepa
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Adarq, is there a way we can get the option where you just click browse then upload for pics? I'd probably end up taking pics of the food that comes out of the air fryer for comparison and what not if I could. if not then I'd probably have to find something to upload them to then do the normal way.
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TBT
10/12/12
Just been slowely going up in weight but keeping the same training style, Just making allllll kinds of gains
(giant set)
bench- 400,335,275,225,135x 3/5/5/8/15
Push ups- all to failure
DB shoulder press- After tearing my shit up a few years back it still hasnt been the same, but I was working with i think the 95s for standing db presses and for barbell- just 200lbs for about 8-10 but STRICT AS FUC and i put it through a few feet of ROM not the quarter rep bullshit most people do
For db curls- depending on how i feel since by the time i get to them im sore as shit ill work up to anywhere from 60-80s
I used to be a fucking monster
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:(
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Adarq, is there a way we can get the option where you just click browse then upload for pics? I'd probably end up taking pics of the food that comes out of the air fryer for comparison and what not if I could. if not then I'd probably have to find something to upload them to then do the normal way.
ya but i'm too busy/lazy atm to do it :(
do what i do, upload to imgur then click the share -> bbcode/forum link, it'll give you the link in img tags so you can just paste it into a forum to embed it.. that's what i do in my journal when i upload my running data pics etc.
:/
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Adarq, is there a way we can get the option where you just click browse then upload for pics? I'd probably end up taking pics of the food that comes out of the air fryer for comparison and what not if I could. if not then I'd probably have to find something to upload them to then do the normal way.
ya but i'm too busy/lazy atm to do it :(
do what i do, upload to imgur then click the share -> bbcode/forum link, it'll give you the link in img tags so you can just paste it into a forum to embed it.. that's what i do in my journal when i upload my running data pics etc.
:/
ight sounds good, will try it out tomorrow, thanks
Edit on my workout
Thinking about throwing some crossfit into the giant sets
23-17-10 so i can get 50 reps
I'm curious if my BMR is increasing or something. I ate at like 2am and currently its 4:36 and I am hungry AF, feeling like I havent eaten anything for idk 12 hours or some shit.
I ate at 5:00 AM
Steakx5oz or so and quite a bit of veggies, felt full
currently at 5:42 I feel hungry again.
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I'm watching "best of you're not the father" reactions videos and if you put the CC on it's hilarious. It's like reading directions on how to assemble something that was translated from Chinese to English. It can't understand wtf these people are saying, its hilarious to read it.
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That was a bad idea
I ran a mile
First circuit my lower back tightened up and now it's super tight on my right side and oblique
Did chest press after that but I'm going to hit the showers and get some heat on it and pick up some bengay
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Bengay and burritos
After my shower it felt a lot better, as long a I feel good when I wake up I will finish the workout tomorrow.
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I think it was just a Supa pump, feels fine but will just get a full body warm up and hit 3x10 circuits that I made up already tomorrow.
I've pretty much decided on the state job again. Last time I had a previous groin strain about 2 months before the academy and it happened again while I was there.
This time I will make sure I
1) get to a reasonable bodyweight of around 210 at least
2) become a bodyweight ninja
3) go to the academy before summer or after summer, shit was too hot last time
4) learn to military press uniforms, hem pants and shine boots properly. Doing this will allow me to sleep at night.
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(http://i.imgur.com/EwrMaUI.jpg)
(http://i.imgur.com/UGIlbO8.jpg)
The chicken looks dry but is moist on the inside
and took about 20 minutes to cook. Also, tastes like it was cooked on the stove
Steak tastes amazing, tastes like it was cooked on the stove in a ton of oil. The steak took like 15 minutes for medium rare.
Back is getting sore, will do everything I can at the gym but just do it seated.
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Finished the workout, nothing exciting
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Circuit on cable crossover involving chest arms and rear delts
DB leaning side raise
DB curls
DB shrugs
Then machine drop sets
Chest, shoulder, row with cable crunches
Felt good and all were 2 to 3 sets of 10
Measurements were good I think
Increase of an inch in my legs
-.5 chest
Gut is up buto that's with my food in me and water. I forgot to measure this morning when I'm empty
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Food for the day, I might just make a separate food log.
Eggsx4
Steak sandwhich slicesx2
Tablespoon of ham salad
Rice cake pre workout
Chickenx2.5 ounces
Stuffingx .5 cup
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Watching a lot of CF videos lately, currently watching the one on netflix about the 2015 games.
I think I might want to try it again once I can build a home gym.
With the whole #highrepnation going on, I want to pick a CF workout to do in the future that is most relatable to what high reps stuff I do.
Once a month I might take my Big 3 day and just pick a weight and do AMRAP in 5 minutes or something. One more month of prep and then ill start doing that crazy stuff. I eventually want to throw in cleans just for trap development and snatches but just light weight.
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2017 goalz
1. 500lb Skwaat beltless
2. BF% steady 10-12
3. Woo my hairdresser who owns her own business and is hot AF.
4. Fuck it, 200 continuous push ups. I did over 60 at 275lbs with 2 days of prep a why not at 210 lol
5. Obviously the get in to the state and all that to build my own home gym
6. Eat better
7. Stretch and recovery methods will get more focus
I'm sure there's more but I'm just tired
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i need to check that netflix doc out. ^^
2017 goalz
1. 500lb Skwaat beltless
2. BF% steady 10-12
3. Woo my hairdresser who owns her own business and is hot AF.
4. Fuck it, 200 continuous push ups. I did over 60 at 275lbs with 2 days of prep a why not at 210 lol
5. Obviously the get in to the state and all that to build my own home gym
6. Eat better
7. Stretch and recovery methods will get more focus
I'm sure there's more but I'm just tired
dope.
the 200 pushups sounds the hardest, hah.
get it@!!@
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i need to check that netflix doc out. ^^
2017 goalz
1. 500lb Skwaat beltless
2. BF% steady 10-12
3. Woo my hairdresser who owns her own business and is hot AF.
4. Fuck it, 200 continuous push ups. I did over 60 at 275lbs with 2 days of prep a why not at 210 lol
5. Obviously the get in to the state and all that to build my own home gym
6. Eat better
7. Stretch and recovery methods will get more focus
I'm sure there's more but I'm just tired
dope.
the 200 pushups sounds the hardest, hah.
get it@!!@
Yeah it's not bad, I swear the one Icelandic chick is on some serious anavar.
(https://i.imgur.com/9D3EV9E.jpg)
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Food for the day by 6am
2 apples
1 can of soup
steak
chicken
noodle stuff i had for supper
rice cake pre-workout
Skwaat
275x3x5
Bench
225x3x?
Deadlift
315x3x?
stationary bike
Working tuesday until 11 so no gym, will be going directly home to sleep so I can get my sleep in before the last season of Bones comes on.
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why do bench/deadlift have ?-marks? lul.
also, crossfit needs weight classes or something.. ?? chix can't even dream of competing now unless they are juicing out the gills, it seems. i could be wrong, dno.
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why do bench/deadlift have ?-marks? lul.
also, crossfit needs weight classes or something.. ?? chix can't even dream of competing now unless they are juicing out the gills, it seems. i could be wrong, dno.
The bench has been weird lately so I will just go to near failure and I haven't done a lot of deadlifting so idk how many reps at 315 I can do which will be near failure.
The chick that won was pretty small, i think maybe for guys they should because anyone 220 and up cant compete, too many gymnastic movements and other bw movements where bodyweight is a huge factor.
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Skwaat
275x3x5
225x3
185x5
135x10
Bench
230x10
230x2x3 pause bench
Drop set
Deadlift
315x2x3
Drop set
Back tightened up
Wallball x 5 mins
Total: 105
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How many minutes of rest between sets for the bench and squat?
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How many minutes of rest between sets for the bench and squat?
Bench would be about 1/2 minute and squats are about a minute. I prefer low rest periods because overtime I'd get used to be able to recover a lot faster. Back when I squatted 500 then 525 I probably had about a minutes rest. I'm a fatty also so the low rest periods help with a cardio feel to the weights. I'm still getting my noob gains so it could change in a few weeks.
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How many minutes of rest between sets for the bench and squat?
Bench would be about 1/2 minute and squats are about a minute. I prefer low rest periods because overtime I'd get used to be able to recover a lot faster. Back when I squatted 500 then 525 I probably had about a minutes rest. I'm a fatty also so the low rest periods help with a cardio feel to the weights. I'm still getting my noob gains so it could change in a few weeks.
30 seconds wtf? :ninja:
my 2 cents.. increase rest if you're doing a strength set/rep scheme. If you were doing tons of volume at lower intensity (ie, 10-15 sets of 5 @ 10RM), i think it'd make more sense from a 'cardio perspective' to use 30s rest intervals. For 3x10 and such, ~1 minute is probably ok. I'm just stating my personal opinion. If i'm lifting heavy, I usually utilize ~3-5 minute rest periods (more on the 3min side). Just finish the session with actual cardio for ~30 minutes and you'll burn way more calories/get a better effect than reducing rest periods (in a low volume routine). I guess the way I look at it is, trying to achieve an energy system effect while utilizing opposing energy systems, is much less effective than focusing properly on an energy system, then focusing on the other. So, for example, hitting your strength work with proper recovery - more quality + less taxing. Then hitting some aerobic cardio for ~30 minutes. By taxing yourself less during strength work, you'll have more drive/focus for cardio... stuff like that.
dno just yappin`
pc!
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Yeah it just feels like I "cool down" fast and if I do a 3 minute rest it feels like crap. The only time I'll take longer is if I have to stretch.
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Todays workout will be weird, I am leaving at 3am instead of normal 7am since it is bonus time for our manager and cutting peoples overtime will make his check bigger even though hes a massive douche bag.
So i will be going to the gym, I slept a lot today so hopefully i can sleep from 3:30 to 8:00
DB OH press
Shrugz
BB RDL
Hammy curlz
DB press
DB flyes
Lat pulldown
Seated Row
cable tricep work
db curls
3x10 circuits but not a crossfit way like last time where i got the supa pump in my back and had to end it early.
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I pretty much did that workout I outlined. Felt good and as far as numbers go
RDL worked up to 225 for a set of 10 the 15
DB OH PRESS worked up your 60s
DB press was 80s and nothing else really matters as far as numbers are concerned.
Cardio will just be me walking around at work tonight.
Food was 4 eggs, steak, .5 rice cake and mcdonald's this morning.
In my defense, I ate once yesterday and woke up at 10pm which is when I leave for work so I didn't have time to prepare food.
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So i have some DB work and a lot of cable work tomorrow, I want to go diesel on Back and arms. My wheelz are feeling rough still so I may just do a 2x20 with machines to get a supa pump and get some blood flowing to them.
BB upright row: 2x20
DB side raise:2x20
Cable flyes:3x10
push ups3xburn out
lat pulldowns: working heavy and ending with a supa high rep burnout set with 1 rest pause
DB row: 3x10
Cable work for triceps:3xwhatever
EZ bar curls:3x whatever
single arm preacher curls: 3xwhatever
Hammy curlz: multiple single leg ending with a double leg
leg extension: 2x10 normal, after 10 reps i will go into partial reps for 10
I'm sure theres more but I will figure it out
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I did my workout
That is all
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I did my workout
That is all
kewl.
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I did my workout
That is all
kewl.
Yeah lol the numbers didn't really seem to matter.
I did order 5lbs of Optimum brotein which came with 1 free bottle of amino energy and 5 bottles of optimum fiber.
What is cool is I found a discount coupon for 10% off optimum products and it says 1 coupon per order. Well I tried it out and i managed to apply it 3xs lol
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I've been a cookie monster this weekend(well my kind of weekend) and my digestion has been shit lately(no pun intended)
I'm shopping tomorrow so I am going to try and do 5 meals a day again, each 400 calories with 2 Brotein Shakes
My meals for work x 2, 1 at night
Red potatoes, 1 potater
3 servings of Aspearagus
1 cup broccoli
Eye of Round steak x 6 ounces
Protein: 44 grams, Fat: 13.7, 42.7 grams of carbs
475 calories or so.
I will just switch out my proteins when I get sick of it like I will make small burgers, plain
protein shakes 2x when I first wake up and when I wake up a second time.
Chunky soup x 1 each day
so far 1437 calories
I threw in chicken and its up to 1682, idk I will keep it at that cuz I am sure itll leave enough room for me to be safe.
I guess it'll be 4 meals with 2 protein shakes
Fuck I was going on about how much it'll cost and I was like how the fuck is it costing this much? Well I forgot all about eggs.
Idk I'll just go shopping and get home and figure it out.
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Meal 1
Chicken
Broccoli/veggies
Aspearagus
Eggs
Meal 2
Steak
Red potatoes
Meal 3
Ground beef
Eggs
Meal 4
Protein shake
Meal 5
Protein shake
Meal 6
Soup
Total 1800 something calories
218g protein
106 carb
65 fat
Assume I burn 2300 calories at rest (I think it's more) and throw on an extra 400 for the workout that's 2700 calories burned per day.
Almost 2000k(1960 or something) consumed so 700 deficit per day, 5000 per week so I'm hoping with cardio it'll be up to 7k
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Another idea
Off days (Tues, Thurs, sat)
30 min walk or bike
1 WOD, same wod just different variations
(http://therxreview.com/wp-content/uploads/2014/03/CrossFit-14.2-Workout-Standards.png)
Continue every 3 minutes until failure adding 2 reps each round.
Day 1
Hang clean
Push ups
Day 2
OH SKWAAT
Wallball
Day 3
Thrusters
Snatch
Start with round of 4 lmao. Pathetic AF but I want to get more rounds in
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Bought my food tonight and I will log how much I bought of each and then see by the end of the week where I am at so I can adjust my shopping for the following week so I dont have to shop twice a week or something.
Tonights food is
less than 1/2lb of beef with mushrooms
2 clementines
broccoli and cheese from the green giant or some shit
1/4 chicken
4 eggs
1 can of chunky soup
and I think that is it but I will update as I eat. oh yeah rice cakes pre-workout
Twerkout tomorrow
Skwaat: 275x5x5
bench: sets of 5, not sure if I am going to use 1 set weight or just small increments
Deadlift: sets of 5
On the 14.2 workout I got to 16 mins and 18 minutes on OH squat/wall ball. I actually forgot that I did that one awhile back and I still came up with it again so thats pretty dope.
The first time I started with a round of 6 so should be interesting to see how out of shape I am.
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Weight is Jacked up but I did take in more food and fluids than normal.
Skwaaat: 275x5x5
Bench: 225x10 +2 from last week
245x3x3 paused
All with no leg drive or arch
Deadlift: lower back Supa pumped so I did 275 for multiple doubles.
Food I've had for the day so far are my two main meals and a rice cake. I have 2 more protein shakes later with a banana.
Looking at it, ima lower the fat and increase the protein.
I'm going to swap eggs for egg whites and throw in an extra protein shake. This way I drop 180 calories and 20 grams of fat from 80 something to 60 something.
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I had a Bob Marley drink which is like taking sleeping pills and I was out from 10 to 5.
Had my protein shake and banana, I have 1 more protein shake before I can eat a meal again at midnight or 1. I'll probably do 1 main meals, soup and rice cake while I'm at work and save my other meal for around this time tomorrow.
I'm also getting my brotein in tomorrow with fiber so I will be reviewing the fiber by the end of the week.
I'm sooooooo excited for my workout today, thats one thing I miss about crossfit was the workouts were fun AF. I can't wait to build my personal gym and I already have it priced out. I am thinking about 30k total, I want the building to be a 3 car garage/pole barn but fully done so I can have it heated and what not. The building alone might be 12-15k then however much it might cost to build it by the Amish people down the road. The equipment will probably cost 10k or so, I looked up the Xfit packages then I want some of the rigs from Elitefts or westside barbell with some hammer press and dumbbells.
This will be down the road when I am in the State but I will buy stuff along the way, but I am also going for a Seasonal Position at Anheuser Busch. They Pay quite a lot, the seasonal position is just that but you pretty much wait until a full time position comes available then its just 30hr with as much OT as you want.
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Did the workout
Rounds 4/6/8/10 - 135lbs
Rounds 12/14 - 95lbs
I stopped cuz i either tore open my hand and it was bleeding or I had like a blood blister or whatever it is and popped a i bled all over. Either way I stopped to clean myself up and the bar.
Rough workout, thing that sucked was my forearms Supa pump which made the workout worse at the round of 10.
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Just got my poo poo powder so I will review that after a week.
Optimum Nutrition Fiber Powder
Cost: 6 dollars
Servings: 30
Mix-ability: 10/10
Taste: it's unflavored but it's a legit unflavored. Usually with unflavored product it tastes like toilet water but this I honestly couldnt taste anything.
Poo Poo Powa: I will let uk later
Optimum Nutrition Opti-Bar: Brownie
Taste: 10/10
- As far as Brownie Bars go, this one is the best and closest to a brownie that I have ever had
Joyfit Cake bar: 7/10
It was decent, kind of hard which tells me they used quite a bit of either glycerin or brown Rice syrup.
So I hate my job obviously and I am just sick of it, I'm sick of getting comfortable with being lazy there and a ton of other shit so I applied to more manual labor jobs.
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Did the workout
Rounds 4/6/8/10 - 135lbs
Rounds 12/14 - 95lbs
I stopped cuz i either tore open my hand and it was bleeding or I had like a blood blister or whatever it is and popped a i bled all over. Either way I stopped to clean myself up and the bar.
Rough workout, thing that sucked was my forearms Supa pump which made the workout worse at the round of 10.
hah nice! good w/o.
also, poo poo powder wtf?
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Did the workout
Rounds 4/6/8/10 - 135lbs
Rounds 12/14 - 95lbs
I stopped cuz i either tore open my hand and it was bleeding or I had like a blood blister or whatever it is and popped a i bled all over. Either way I stopped to clean myself up and the bar.
Rough workout, thing that sucked was my forearms Supa pump which made the workout worse at the round of 10.
hah nice! good w/o.
also, poo poo powder wtf?
Yeah fiber makes me dump like a mofo and I'm saying Poo Poo in reference to that guy who is super against gays who's video made it onto Tosh.0
http://www.youtube.com/watch?v=euXQbZDwV0w
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Hit tris, bis, chest, shoulders, legs
3 sets of 2 exercise each, my back and trapz are hulk smashed from yesterday already.
Front leaning rest (push up position)
2x1 minute
1x30 seconds.
DB side raise: 25/30/35/40x10
DB Bent over raise: 30x3x10
DB press: 60/80/90x10
DB fly: 30/40x3x10
Hammy curls: 3x10 sing leg, felt a twinge in my top calf just under the knee so I stopped
Curls for girlsx3x10
Tris for thighsx3x10
Tomorrow is
every 3 minutes with an increase in 2 reps each round of 2
OH Squatx95lbs
Wallballs
starting with 4
Weight is up yet again, going to weigh myself before my last meal of the day after i wake up at night. My food volume has gone up because of the broccoli and other low cal foods so I'm hoping thats it. Also, I will drink at least 100 ounces of fluids before i get to the gym so that doesnt help either. Honestly. the weight of the food and drink kind of makes sense for my massive weight gain. 112 ounces is 7lbs alone(soup, water, coffee) shit lets do protein shake and fiber/amino drink lol that jacks it up to 128 ounces (8lbs) of fluid based stuff(granted ik the soup isnt all fluid) I really dont use the bathroom a lot at night either so the majority of that is still in me after my workout. throw in the food, 9lbs roughly
I know thats all probably dumb AF but its night and I have to keep my mind going so I dont get tired
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what weight are you up to? also, you're a lots-of-little-meals guy but have you considered IF'ing or tried it before?
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what weight are you up to? also, you're a lots-of-little-meals guy but have you considered IF'ing or tried it before?
I started at 275 like 2 weeks ago and I jumped 10lbs at the beginning of the week, by the end of the week i dropped that (around) 10lbs and it just keeps doing that. When I weigh myself at the beginning of the week at the gym, I have the majority of food and fluids in me since I eat the most while I am at work from 1am-6am and at the end of the week i weigh myself on saturdays early morning after I wake up without food intake.
I tried it before years back and I didn't like it, i didnt lose much and I bounced back hard. I'm going to keep doing what I am and see where I am at by the end of next saturday so I have enough time to see if its working. If not then I will drop my carbs and up my fat. I figured this time around I'd keep medium carbs and low fat since I am working with weights instead of just running.
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Finished round of 10 at like 12:01 so I'm done
Form was definitely killing me the first few rounds but when I warmed up more it got better. One round I broke them up and kept the bar on to air for some reason to rest and it killed me.
95lbs definitely isn't heavy but my quads are on fire. Going to go home, finish my meal and get some sleep
On the bike, looked up porn on accident at the gym lol
On the med ball I used a 20lber and my back was so sore I ended up getting mashed potatoes around round 8
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Try the last wod I did.
Amrap 10
15 power snatches 40kg
30 double unders
Do you remember when the open starts?
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Finished round of 10 at like 12:01 so I'm done
Form was definitely killing me the first few rounds but when I warmed up more it got better. One round I broke them up and kept the bar on to air for some reason to rest and it killed me.
95lbs definitely isn't heavy but my quads are on fire. Going to go home, finish my meal and get some sleep
On the bike, looked up porn on accident at the gym lol
On the med ball I used a 20lber and my back was so sore I ended up getting mashed potatoes around round 8
and you x'd out immediately or watched it? lmao
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Finished round of 10 at like 12:01 so I'm done
Form was definitely killing me the first few rounds but when I warmed up more it got better. One round I broke them up and kept the bar on to air for some reason to rest and it killed me.
95lbs definitely isn't heavy but my quads are on fire. Going to go home, finish my meal and get some sleep
On the bike, looked up porn on accident at the gym lol
On the med ball I used a 20lber and my back was so sore I ended up getting mashed potatoes around round 8
and you x'd out immediately or watched it? lmao
Xd out lol when I click the browser pornhub shows up above adarq.org and I accidently clicked the wrong one.
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Try the last wod I did.
Amrap 10
15 power snatches 40kg
30 double unders
Do you remember when the open starts?
I will give it a try if the gym is fairly empty tomorrow morning. They've added a cable crossover and what not so there isn't as much room in the gym.
I think the open is and round March I'd imagine. Ik the old Dan Bailey videos of him winning the open it was sunny out with no snow so it was before summer since they have however many weeks of the open, regionals and games are usually in july I think.
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I thought it was just like a piece of thread or something stuck to my back but it's not. I have just 1 hair on my back and it's probably a good 5 inches long or more. Fucking weird.
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I thought it was just like a piece of thread or something stuck to my back but it's not. I have just 1 hair on my back and it's probably a good 5 inches long or more. Fucking weird.
that is hilarious. bodies are weird.
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Try the last wod I did.
Amrap 10
15 power snatches 40kg
30 double unders
Do you remember when the open starts?
I will give it a try if the gym is fairly empty tomorrow morning. They've added a cable crossover and what not so there isn't as much room in the gym.
I think the open is and round March I'd imagine. Ik the old Dan Bailey videos of him winning the open it was sunny out with no snow so it was before summer since they have however many weeks of the open, regionals and games are usually in july I think.
Cool.
Ya games i july. The rest Im not sure off march sounds about right.
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I want to bitch out today Cuz since 3am I've been in and out of sleep at work lol
I'll manage though, just hitting up machine and cables so nothing special.
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Bitches out yesterday, had to stay late at work.
Going in today to get stole
Lol stole, fucking auto correct, yeah I'm going to the gym to get kidnapped :uhhhfacepalm:
I guess they are open on sundays now until March. I will probably use that day as a bw xfit day. Especially to help me sleep.
Going to do my measurements today and next week do them post workout to compare. If I remain the same or go up then I'm cutting carbs and cycling them, 3 off 1 on.
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I'll write out what I did later
Weight 284
Measurements compared from 275 to 284
Chest + 1"
Gut +.5"
Waist -1.5"
Arms +1"
Quads same
I have a hard time believing my sudden jump of 9lbs went anywhere considering I'm +1" overall after subtracting the waist loss from my gut and chest gains which on a pump would contribute to it.
Incline DB press: 60/70/80/90x10
Incline DB Fly: 30/35/40x10
BB RDL: 135/165/175/185/205x10
Shoulder press(machine): drop set
Tricep supa set on cables
Push up: 1 hand on med ball 1 hand on floor: 2 sets each side for 10
Lat pulldown: 2 different handles, lighter weight with 3 second pause at the bottom
Karen? I think
150 medball for time
So going into it, I remember I did 105 in 5 minutes a week or two back so that was my goal and just putter out the rest of the time.
105: 3:47 So I was 1min13secs faster
Heart rate was out of this world and i only did like 116 total(5min), i was fuucked up. 150 in 7 mins which is shit. 2 mins after my heart rate was still around 125bpm
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Consumed today
4 eggs
nuts x 2 servings
chicken breastx1
2 pickles
Went grocery shopping, will figure out cost
4lbs of ground turkey
Chicken: 5 lbs
Broccoli x 10lbs
Flavored water drank 4 pack x 6
Flavored water singles x 6
Soupx 7
Pickles
TOTAL
75 dollars after taxes
So it's not too bad, it is more than a weeks worth, I have enough chicken for the week, enough turkey and beef for more than a week, veggies for more than a week, fats for over 2 weeks, drank for a week. The only thing missing are eggs but I still have enough for awhile. This also includes the pickles which isnt a necessity, I can live without them so technically 70 dollars on the stuff i need.
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i dno, i'm starting to think you should just get over 300 lb. since you're so close. :trollface:
Went grocery shopping, will figure out cost
4lbs of ground turkey
Chicken: 5 lbs
Broccoli x 10lbs
Flavored water drank 4 pack x 6
Flavored water singles x 6
Soupx 7
Pickles
TOTAL
75 dollars after taxes
nice! that's decent for a week's worth of food. Man that's a ton of broccoli, i love broccoli.
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i dno, i'm starting to think you should just get over 300 lb. since you're so close. :trollface:
Went grocery shopping, will figure out cost
4lbs of ground turkey
Chicken: 5 lbs
Broccoli x 10lbs
Flavored water drank 4 pack x 6
Flavored water singles x 6
Soupx 7
Pickles
TOTAL
75 dollars after taxes
nice! that's decent for a week's worth of food. Man that's a ton of broccoli, i love broccoli.
Lol yeah not ever again at the 300lb club
Its not too bad, I might grow a garden this year so I'll have my veggies on hand.
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Well I heard a good analogy from Dave Tate and I kind of want to explain it as it relates to my diet this time around.
Last time I had to basically put all of my eggs in the basket because I was on a strict timeline. This time I won't need to considering I have about a year or so.
The way I am looking at my diet is like a deck of cards and each card is a change to the diet. You only have so many options that you can do to manipulate the diet so adding and taking away cards slowly will prolong the fat loss. The more cards you use at once the less you have later on. I started off with basically.......
No cardio
non strict diet(poor eating choices)
piss poor workouts
So here are the cards I've implemented
Whole Eggs------>Egg Whites
Medium-high carbs----->low carbs/cycling
Low volume & intensity workout ----->Cardio Based weight training higher volume & intensity
Beef---->Turkey burgers
Little Veggies---->a lot of veggies
I implemented them throughout 4 weeks.
Cards I can throw in later on is running, diesel ass walking, more Xfit, BW circuit workouts, recovery methods such as stretching and massages, and other shit that I will try to think of
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Well I heard a good analogy from Dave Tate and I kind of want to explain it as it relates to my diet this time around.
Last time I had to basically put all of my eggs in the basket because I was on a strict timeline. This time I won't need to considering I have about a year or so.
The way I am looking at my diet is like a deck of cards and each card is a change to the diet. You only have so many options that you can do to manipulate the diet so adding and taking away cards slowly will prolong the fat loss. The more cards you use at once the less you have later on. I started off with basically.......
No cardio
non strict diet(poor eating choices)
piss poor workouts
So here are the cards I've implemented
Whole Eggs------>Egg Whites
Medium-high carbs----->low carbs/cycling
Low volume & intensity workout ----->Cardio Based weight training higher volume & intensity
Beef---->Turkey burgers
Little Veggies---->a lot of veggies
I implemented them throughout 4 weeks.
Cards I can throw in later on is running, diesel ass walking, more Xfit, BW circuit workouts, recovery methods such as stretching and massages, and other shit that I will try to think of
pretty cool, i like the analogy and the transitions you listed.
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Nothing today, woke up at 530am and the plan was to stay awake and go to the gym at 10 but I passed out around 830 and slept through. I think on sundays it's only open 10 to 2.
Tomorrow
Going to add 10lbs to the squat and start back at 285x3x5
If that goes well then next week will be 4x5 and when that feels good I'll up it to 5x5 then start over with 10lbs added.
Bench
225 rep test
3 sets of paused work increasing weight.
Deadlift
idk whatever I hate deadlifting.
Hope I don't get sick, the guard I am working with is just hacking up a fucking hairball and making nasty ass sounds all night.
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Well I've been thinking and if I get back into the state, once I'm done with the academy I'm going to join Tai Kai again. Considering I'd probably end up on an Overnight shift, depending on when it is, I can get in
Jeet Kune Do
BJJ
Kali
Boxing(gi and no gi)
I figured for the amount I'll be paying, I may as well stay from 6-8pm and do all the courses I can.
This place is legit, I've been there and Bones jones used to go there before he got into the UFC. Also, a few guys who were on the ultimate fighter came from there.
Here are the blue belt requirements
Fundamentals
Ukemi-Rolls & Falls
Rolls (Front/Back) Falls (Back, Side, Front, Rolling)
Basic Movements/Positions
Base, Shrimp, Bridge, Bridge to Knees, Guard Replacement Roll (Granby Roll)
Transitions: take the mount from side(basic and sit out), Knee on the Belly from side
Mount control (swim, “spiderhandsâ€, Modified mount, take the back, remount)
Guard control (Guard swim, Under/Over hooks, armdrag, take back, punch block series)
Side control (Standard, Kesa,100 Kilos,Reverse Kesa, Basic Knee on Belly, North South)
Clinch Control (Pummel) Gripfighting (Hand/wrist control, armdrag, 2 on 1)
Back Control (Take the back from turtle, Hooks, Seatbelt, Side/side, Flattening out, Remount)
Self Defense
Standing up Properly with and without kick
Front Bear Hug (Arms Over) into hip throw
Front Bear Hug (Arms Under) framing against face to push off
Double Leg Defense (Knee & Guillotine)
Standing Headlock (Bent Forward )-falling backward into L takedown
Standing Headlock (Bent Forward)-sitting down falling foward
Standing Headlock with punches defense
Standing Guillotine- Classical reach over and buckle the knee takedown
Standing Guillotine- Bent over(sitting down and throwing over body)
Standing Rear Choke (Posture Broke Back)-taking backwards into trip
Standing Rear Choke(into shoulder throw)
Defense Against Right Hook(step in block,clinch, hip throw)
Defense Against Right Hook step in block into BODYFOLD takedown)
Defense Against Right Hook-ducking under to their back and do L sit takedown
Wrist Grab (Palm Up & Palm Down)
2 Handed Front Choke (basic-dodging under arms and stepping back)
2 Handed Front Choke ( too strong for first one step in into hip Throw)
2 Handed Wrist Grab -base and pull out arm with other hand
Single Lapel Grab (To Back)finishing with shoulder lock from behind
Rear Bear Hug (Arms In) -step behind to throw back
Rear Bear Hug (Arms Out)-drop to floor and pull leg up
1 Hand Throat Grab or chest push ( to standing Armlock in base)
Guard Pull after a a clinch
Punch Block Series (defending punches from guard)
UPA with punches
Taking the Back from Guard- person has forearm against your throat
Escapes
Mount Escapes
Upa Upa (Hand on throat)
Upa (Arm Under Head or In Collar) Shrimp/Elbow Escape
Foot Over/Foot Under Shrimp Escape Knees In/Butterfly
Side Escapes
Shrimp Go to Knees (takedown-or take back)
Bridge Over OPP side
Headlock Escapes(Ground)
Frame Escape (Leg Over)-Leg Choke Hooks Escape
Frame Escape (Leg Over-guy to strong go to knees) Bridge and Roll
Knee on the Belly
Basic Escape
Back Escape
The Basic Pass the Arm Over
Wrong-Side Bridge and Elbow Push Opponents Feet Crossed
Submission (Escapes)
Guard Arm Bar (Stack) Top Arm Bar (Hitchhiker escape)
Guard Guillotine Triangle
Guard Passes
Closed Guard
Double Underhook
Single Under
Knee Slide Pass
How to open Guard in sitting posture
How to open Guard by standing
Half Guard
Tripod (Mount and Side) Reverse sit out Pass
Butterfly Guard
One Butterfly Pass
Sweeps
Guard
Scissor Sweep Scissor W/Knee Push
Hip Heist Flower/Pendulum
Butterfly/Hook (Elevator)
Guard-Opponent Stands
Double Ankle Hook/Tripod Sweep
Sickle Sweep
Half Guard
Guard Replacement
Take The back from half Guard
Put in one hook butterfly sweep
Butterfly
Basic Butterfly Sweep(under armpit one side and over armpit on sweeping side)
Takedowns
Rear Takedown(Sit and Roll)
Osoto Gari
Body Fold
Single Leg (Run the Pipe)
Double Leg (Leg Trip/Cut the Corner)
Inside Leg Trip
Hip Toss
Arm Throw/ Seoi nage
Guard Pull/Sweep
Leg Hook Takedown
Submissions
Guard
Collar Choke Palm Up/ Palm Up Collar Choke Palm Up/ Palm Down
Guillotine Triangle
Arm Triangle Armbar
Kimura Telephone
Omoplata Transition from Armbar/Triangle/Omoplata
Mount
Standard Armbar Collar Choke Palm Up/Palm Down
Americana S-Mount to Armbar
Collar Choke Palm Up/ Palm Up Arm Triangle
Side Control
Kimura Armbar
Americana Arm Triangle
Back
Rear Naked Choke
Sliding Collar Choke
Single Wing Choke
Knee on the Belly
Basic around the world armbar
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Squat: 285x3x5
Felt good, last set felt the best
Bench: 225x14 (left 2 in the tank) minimal arch just shoulder blades tucked and feet up.
245x3 paused
255x3 paused
265x1 paused felt like 85-90%
No deads, tried dbs but mid left back felt knotted.
Walked 2.5 miles at work this morning this one get away from the guy I work with.
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Tomorrow, almost todays workout
E3MOM or however you will spell it out
cleans
push ups
will use 95lbs for cleans this time from the start, I can use 135 but i want to go longer than i did last time to get more work in.
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7 rounds total plus 1 round of cleans and 4 push ups
Round of 18
HR by the time I got it to work it was 140 but probably145 to 150 directly after.
Took about 1 to 1.5 mins to get it to roughly 100bpm. Improving I believe.
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Trying to get to the gym but I took way too much fiber and ate too much broccoli. This is probably my 8th trip to the restroom since midnight.
Will just hit DB work today, higher reps maybe 2x20.
Did the workout, skipped chest because my left shoulder felt tight and weak. Went HAM on triceps which caused 0 pump in my Biceps when I did them so I'll do them tomorrow.
DB OH press 50x2x20
DB side raise with slow tempo on way down
25x2x20
Rdl 135/185/225/275x10
Low Lat cable row, 2x20
Tricep
Vbar push downs
- start at 60 and do 20 reps going up by 1 weight plate until you miss 20, then proceed and aim for 15. Once you fail to get 15 then go to 10, once you fail to get 10 then drop set back down 1 weight plate at a time.
Rope pushdownsx70x3x20
Wallball for warm up.
Weight fluctuated by 2lbs idk. I look a little leaner and my pants feel looser.
1/2 chicken breast
2 cups broccoli
2 servings unsalted nuts
1/4lb turkey(ground)
1 coffee with creamer
1 mountain dew Kickstart to wake me up.
Later will be protein, eggs, turkey, nuts or peanut butter.
Well I basically stayed in bed from 9am to 8pm so I had some dinner and cooking up chicken now. Will have my protein shake later since I am full now. My new tape measure that has a handle and locks in one 1 side so it's easy to get a measurement. Tomorrow will be the xfit workout, will attempt Flanders workout also.
Also, I think after each week where I do a 5x5 I want to do a 315x? and when I work up to 315 for my main sets I will jump the weight to 355. Sooo for example my next mini cycle
wk2 285x4x5
wk3 285x5x5(as long as i complete it without rest pause)
wk4 315x? or 315x2x?
wk5 295x3x5
wk6 295x4x5
wk7 295x5x5
wk8 315x? or 315x2x?
and so on and so forth
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if I can finish the round of 12 I will be happy, i dont know why I couldnt go further than that, just the thrusters will probably kill me. I still wouldnt mind getting back into heavy thrusters in the future, I think the most I did was 255lbs.
If Flander gets back to me about if his wod was 10 mins or 10 rounds then I will do what he says, if not then I will go with 10 minutes.
So the workout is
OH squat: 95lbs or 65lbs depending on shoulder strength
wallball
the 3 minute thing
then
Amrap 10 minutes
15 power snatches 40kg(depends on my warm ups how heavy they feel, havent done a snatch in well since i ended crossfit)
30 double unders(singles, i cant do double unders)
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Did half the rounds of 14 and kids just came in so I'll push that wod to tomorrow before my normal workout.
The 20lb Wallball killed my breathing. The OH squats felt boss form wise. I can't say it's better than last wk cuz i used less weight but my form today combined with last week and I probably would have done better.
I didn't eat as much, half chicken, 1.5 cups broccoli, 2 servings nuts. I forgot my turkey and I didn't eat my soup
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Weight: 283
Total loss from heaviest lately - 5lbs
Woke up and my shoulders/rotators are just wrecked. Depending on how they feel tomorrow I may do my workout on saturday.
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My rotators are still whooped so nothing today, just going to relax and do some stretching and what not. No need to lift and tear either of them, last time it happened I was out for 3 months or more.
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I'm a beta tester for a new supplement called
Lean PM by Jacked Factory
Says appetite suppressant which is probably true because how often do you get hungry when you're sleeping, burn more calories and sleep and I'd
300mg green tea
10mg vit.b6
150mg magnesium
200mg L theanine
150mg 5htp
5 mg Melatonin
5 mg Black pepper fruit extract
Idk we will see how it works out.
Not sure how much melatonin is in the Bob Marley drinks but if it's close then this shit will knock me out.
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Just took lean pm
Tired feeling pre supplement 6/10
I can feel it but I can stay awake longer. Says 45 minutes before bed serving we will see how well this kicks in.
I was knocked out within 10 minutes of laying down. With the Bob Marley drinks I usually wake up and my head feels idk weird and heavy if that makes sense lol but not with this stuff.
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Tomorrow
Squats 285x4x5
Bench: 2x20
Deadlift: beatsdafuckouttame
Karen
Shoulders feel better
Thinking of buying a 30-06 but I could possibly buy a 150lb weight vest which would be good for home squats and push ups etc etc.
Also, I took my lean pm before bed around 11am to noon and didn't do anything. Granted I slept til 9am. Idk if I'll get an accurate reading on this stuff until Friday since I'm usually tired AF after the gym.
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What med ball do you use for Karen?
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What med ball do you use for Karen?
Squats: 285x4x5
Felt easier than 3x5 last wk
Push ups, 6 sets
Karen: 150 wallballs x 6:23
105 x 3:23 I think 20 seconds faster than last time and i went unbroken to 105
I use the 10lber cuz the 20lb one gets slipper when i get sweaty and ita the same size as the 10lber so its awkward to catch considering the weight. Im looking more for continuous reps to reteach myself to push through the suck. Physically i could have done 150 unbroken but mentallly nope. Once i stop a long set of wallballs it hits me hard and my later sets become like sets of 10.
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Cleans and push ups E3M
Round 16 + full set of cleans, push ups and 8 cleans on the last set of 18
Problem
Grip
HR: 154bpm
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So my card anology
Im playing a new card
Once my soup runs out im switching out soup for another protein shake. That will save me 35 grams of carbs and add 50 grams of protein.
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Ive made minor changes to my diet tonight.
I went with 1 serving of veggies which is 11g carbs. Judging from what a serving looks like, ive veen having probably 5 to 8 servings. Ill save at least 50 grams of carbs.
Idk how many cans of soup i have left but will cut them out when done which will replace 36g carvs with 50g protein.
So my switch today from yesterday
Same protein
Fat + 15g
Carb - 20 gram but thats with only 1 cup and i probably had 2 cups at least so around 44 grams cut.
Once i cut soup i will be around 45g total.
So my food is looking like this
Macros
Carb:61 grams
Fat: 78 grams
Protein: 205 grams
I will adjust that and throw in more peanuts or eggs for protein and fat
Almond milk x 1 serving
Protein x 4 servings
Rice cake x 1 cake
Peanuts x 3.5 servings
Ground Turkey x 2.5 servings
Veggies x 2/3 cup
Chicken breast x 1
Eggs to fill in the rest of the calories
right there is about 1769 so i have a couple hundred left over to play with.
it is 239 in the morning and I am watching fat people fight in amateur MMA fights and it's interesting lol
http://www.youtube.com/watch?v=y__WrFpIrXc
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I did some RDLs, side raise, rotator cuff work, rows, pressing, arms etc etc lol. Nothing special, weight was down due to lack of food volume.
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Macros for next week
Protein: 200 grams
Carbs: 30 grams
Fats: 140grams
nothing today, I went to the gym and every single spot was taken and since it is attached to the school i cant just park in a random area because I'd be in the way of the buses so i said fuck it, I will just do the machine workout and xfit workout tomorrow. There was 1 spot kind of open where an old person tried to park in a parking spot and got like 1/3rd of their car in the spot and said fuck it. My car was too wide to fit in it though.
the workout
Machine work
Chest press, OH press, lat pulldowns, triceps, seated row, hammy curls
Cable work
Tricep pushdowns, flyes, rotator work, stretching
DB work
Curls for girls, trapz
xfit twerkout
21-15-9
Cleans x 135(with straps)
wallball
push ups
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Did the workout.
I think drinking my protein shake close to workout is killing my stomach when i go hard.
Time for the wod
9:28
Thats my base time to beat, i broke the rounds into
21 = 7x7x7
15 = 5x5x5
09 = Unbroken
I need to get used to 135, my first round will stay the way it is, the second round needs to be unbroken and obviously unbroken strapless for the round of 9.
Those changes alone should save a few minutes.
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I feel pretty fucking good, i want to do another wod.
WOD #2
ROWER x 2 minutes
20 wallball
Rower x 1.5 mins
15 wallball
ROWER X 1 minute
10 wallball
7:33
So idk if i became one of the Xmen but i feel amazing for a fat guy and i want to do another WOD.
If my shoulders were more flexible id do Flanders snatch and jump rope one.
I think im going to go out while im ahead and eat bfast and relax. Got a few peeps to call and gotta order a welder. I saw some horseshoe wine racks that cost about 10 bucks to make selling for 60 dollars so i might get into building trinkets.
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Im having one last day of carbs before i start my diet. Going to go out with a blast at chilis.
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Jackie and karen today
Jackie
1km row
50 thrusters x 45lbs
30 fat man pullups (inverted row)
Karen
150 wallball
- going to go for 2 sets of 75
Going to do that on tuesday or something, maybe tomorrow will be my big 3 day. Monday im doing my anual training then home to get some sleep before going back into work.
Bought fooood
Flavored water x 6 or 7 4 packs, 1.75 each
Big flavored water bottles x 4 or 5, .68 each
Almond milk x 1 at 3 dollars
Peanuts x 2 big containers around 10 dollars
Ground turkey x 6lbs 90/10 3 or 4 dollars each
Deli turkey x 22 ounces for 7 dollars
36 eggs 2.50 or 3 dollars
Total was like 61 dollars for a weeks worth of some stuff and over a weeks worth in other stuff.
Along with that will be 4 servings of brotein a day.
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out of shape fight sports is such a disgrace.. lmao. couldn't watch.
if you want to watch some serious fights, tune in tonight to showtime for boxing.. the main event (frampton/cruz) should be a WAR.
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out of shape fight sports is such a disgrace.. lmao. couldn't watch.
if you want to watch some serious fights, tune in tonight to showtime for boxing.. the main event (frampton/cruz) should be a WAR.
True that, not sure if i have showtime, limited my directv cuz i mainly use netflix. I was going to get into boxing if they have fights on youtube. I stopped watching the ultimate fighter awhile ago but as of late it seems like the talent is way beyond what it was in the first 10 seasons.
Theres also a show on youtube, dana white goes looking for a fight or something where he goes around the US scouting new talent.
I bought my welder and it should be delivered next week. If i get the hang of it and i enjoy it i will probably go to the welding school in my area. A contractor at the place i work said hed help any of us to get into his company as a boilermaker if we know how to weld. As a boilermaker i could be upper middle class while working half the year.
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So i forgot about eggs
I will do 4 eggs
So that takes away 2 servings of peanuts which will gimme around the same fat(around 100grams)
There is a sodium issue and its coming from the deli turkey. I will check the label later and see if its the same as the one in my app.
will upload the new plan, i think i got a good one and cut 1kmg sodium
(http://i.imgur.com/dmfmoqR.jpg)
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Skwaaaat
285x5x5
- Felt great, My squats leading up to this week were harder on my last few sets with lower weights and i also was going about parallel. Todays workout though, I'd say 3 of my 5 reps were full skwaaats.
Bench: 225x10
Paused: 245x2, 255x2, 265x2, 275x2, 285x1(felt like 85%) no leg drive
DB Deadlifts: 4 sets leading up to 100lbs for sets of 10.
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not to be a dick, but why are you eating a 2000 kcal breakfast? are you still trying to lose weight?
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not to be a dick, but why are you eating a 2000 kcal breakfast? are you still trying to lose weight?
I think i mentioned it in a previous post, i just put everything in the breakfast part so i dont have to flip between meals to adjust the macros.
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oh word, must have missed that. makes sense, those interfaces are annoying.
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oh word, must have missed that. makes sense, those interfaces are annoying.
Yeah they are and not your fault, i deleted the post where i explained it. It had my foods without eggs so i just deleted it and made a new one.
Fats are supposed to be significantly higher but i cant do that unless i jack my calories up. 2000 seemed to work good last time so after the 4th wk if im still dropping 3lbs or so then i will increase my calories accordingly to slow it down with more fats.
No workout today, did it yesterday
Tuesday: two wods i mentioned before
Wednesday: normal
Thursday: nothing, im working wed night at 10pm to thursday afternoon at 3pm.
Friday: xfit twerkout cleans and push ups
Saturday: normal
Sunday: bike
Sucks that i bought the subie for winter cuz i got my taxes back and its just going to go towards paying it off. I would have bought a stairmaster but oh well, we had some god awful days so far where the AWD W/studded tires worked flawlessly. Tonight at work im going to actually separate my meals to figure out when and how much ill be eating for each meal.
I can still look up on craigslist for steppers, it should still fit in the subie.
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Meal split
meal 1
1.5 servings of peanuts(I think its just a guestimation at this point, i dont have a working scale)
4 eggs, 2 whole 2 whites
Meal 2
2 serving brotein shake
(first 2 plus rice cake at work pre-workout)
meal 3
1 serving turkey
1.5 servings peanuts
1/2lb ground turkey
meal 4
1/2lb ground turkey
protein shake 1.5 servings
Workout
May do this back to back without taking a break and see if i can.
Jackie
1km row
50 thrusters x 45lbs
30 fat man pullups (inverted row)
Karen
150 wallball
The row will be difficult cuz when i was on it last time it wasnt registering my distance and I guess I will just go by time. My typical 1km row when im out of shape is 3:40s so I might just go to 4mins.
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Also, before I forget, I am thinking of doing 3 on 1 off. My off day will just up the carbs to like 150 or something and decrease the fat. Pretty much I will keep most of the stuff I will be eating and just throw in a sub and something else so not a big cheat day but it will keep me more honest and I tend to get tired AF after 3 days of low carb.
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Jackie: 9:35
4min km
Thrusters, broke them up too much, piss poor flexibility
Fat mans: 3x10
Karen
9:35 to 21:35
10s at first and ended with 15s and 25s.
My cardio recovered towards the end but my lower back and legs were shot.
Pathetic but feels good to be moving. Legs are supa pumped.
Ima walk it off, eat my meal and get some sleep.
Back to 283.6, highest when i started was 288.
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So im getting my old shift back thank god. My recovery should be better with more sleep.
Also, got invited to a meet n greet + interview at budweiser, $32hr #ballinmoney #bloodgod #strippermoney #myowngym
Ive interviewed before and made it to the 4th interview and got screwed over so i dont have high hopes.
The diet is going horrendously lol I am sticking to it but holy shit the cravings are just smacking me in the face. Thursday cant come fast enough when i can have my cheat sub. It comes at a good time because im doing the 16hr shift and bringing multiple meals would be hard to do considering i couldnt fit it in the mini fridge.
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So this morning, long story short, pulled outta work and almost got t boned by a cop, there was a truck parked on the side of the road blocking the field of view for oncoming traffic so i said jesus take the wheel and well close call. Killed my mood for the gym and said fuck it, had 2 slices of bfast pizza lmao fuck fuck so i ate 1 other meal and not my last one to conserve calories at least. I have 1 meal, protein shake and sub today to last until 3, once i am home just gonna sleep until 9 and cook food for work at 11. Depending on how tired I am I will hit the gym, if not then i will just do saturday and sunday.
in my defense i obviously couldnt see oncoming traffic and it was in the morning where its not dark but not light and the sheriff didnt have his headlights on.
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Holy fuck, i got home after my 16hr and slept from 4 to 3am lmao gonna go back to sleep and hit the gym.
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Yesterday I ate baked ziti with 2 big garlic knots and protein shake #fatfuck
Today I ate 1 hashbrown and 4 pieces of bacon pre-workout #fatfuck
Workout
1. Supa Set
cable flyes
push ups
4x10
2. Supa Set
Cable lateral raise
db side raise
3x10
3. Cable rear delts
3x10
4. SUpa Set
Tricep push downs
Tricep rope
3x10
5. Incline db press
60x3x10
Machine work
chest, shoulder, lat pulldowns, seated row
going to hit hammys and biceps tomorrow after xfit workout
weight for being a fat fuck
279.9
yah down 8.5lbs, earlier in the week i was 283 or something, ill have to go back and look.
I got the approval from my supervisor who was in favor of it and our contact at the plant for me to go back to MMA. They said its perfectly fine even if im full of black eyes lol So once winter is over I will be looking at a few gyms in the area and get back to the octagon...well i mean not the ufc but I want to fight amateur.
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So im going to do my every 3 minute workout but change it up. My grip goes before everything else so i want to alternate between 2 Supa sets
OH press/squats
Cleans/squats (hit chest n pushup hard yesterday)
Hopefully with this I'll be able to finish round 18
Finished round 20, on 22 i finished with 2 squats remaining. If i didnt use my strapz and my grip wouldnt fail i would have finishedit with at least 20 seconds remaining. Overall felt good and im whooped.
So, I forgot what round it was but i used 95lbs for both clean and OH press then I switched to 75lbs for OH press(shoulders whooped from yesterday) and stayed with 95lbs for cleans for awhile until i switched to 75lbs for both so I could just keep getting in work. Damn I feel good, lean and mean lol not exactly lean but my cardio was a lot better this time around.
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Took my measurements too late in the day
Arms down .5 inches
Gut is up but bloated
Waist is down an inch or 2
Quads same
Chest down .5
So idk next saturday will be a more accurate reading, will do it upon waking up.
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Measurements dont mean shit today. From what i tasted i threw up everything after my pre-workout peanuts.
Im guessing its the turkey sausage, will throw them out.
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Will continue diet tomorrow. I puked up about 1.5 days worth of food and just needed quick calories.
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Measurements dont mean shit today. From what i tasted i threw up everything after my pre-workout peanuts.
Im guessing its the turkey sausage, will throw them out.
nasty. having just gone through that last weekend, my sympathies.
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Yeah lol sucks, im down 1.5 inches on my chest and 1 to 1.5 inches on my gut though.
Not sure how much more ill eat today, probably should get something to help recovery, thats just my own broscience. Idk if itll actually help.
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Weight: 277
Ive replenished food and water and still down 2lbs so i mustve lost around 5lbs
Felt weak
Skwaat: 295x3x3
Was going for 5x3 but hammy tightened up
Bench: 135x2x20
Db rdl: 60x3x10
Laying in bed the last few days everything was sore and tight so i just wanted to move around.
Walking now cuz that was a short workout and didnt want to play 20 questions at the front desk with curious jan.
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(http://i.imgur.com/obA7A7F.jpg)
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Also, had a small slice of blueberry pie and yeah it was a tiny slice uggh i could have downed the whole thing no problemo.
Todays squat workout was meh but im going to count it as a regular workout and do 4x5 next week, I will be good by then and if i can do 3x3 feeling like a turd then 4x5 fresh should be easy.
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Macho man wod kind of
I forgot how you progress the reps so i made it up
OTMEM 95lbs
0-10:00
3 cleans
3 fsquat
3 oh press
10:01 - 12:00
4 reps each
12:01 - 14:00
5 reps each
14:00 - 15:00
6 reps each
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Correction
Going to try to keep the same macros but throwing in 1 "bad" food that fits in my macros to suppress cravings.
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---Incline DB press
50/60/70/80x10
100x8
---Supa Set 3x10
Cable fly
DB side raise
---Giant Set 3x10
Cable pushdown
Rope Pushdown
DB OH Press@ 40lbs
---Supa Set 3x10
Lat pulldown 2-5-3 tempo
DB curl @40lbs
hammy curls
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(http://i.imgur.com/ZuNmCVD.jpg)
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Clean@95lbs
Wallball@10lb ball
Bw skwaats
50-40-30-20-10
Time_ 28:47
Sucked but i never felt too out of breath or anything just long sweat session.
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So i carbd up like a mother fucker on friday. I flew through my test on saturday though. I either became an xman when i ate all the carbs or they made the test easier. I had no issues with the memory portion so thats good. Today i am going back on my diet.
Food
3 eggs
1 slice of cheese
Coffee
Going to go see john wick 2 with my brother and he loves chilis for whatever reason.
Will be getting the classic sirloin with steamed veggies. The sirloin is 55g protein, 2 carbs and 19 fat.
Went with the sirloin, Aspearagus, onion rings and shrimp. Not bad and a lot better than what i would have gotten.
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Skwaats: 295x4x5
Felt weak and weakness in my pchain showed. Gotta strengthen my lower back, hammy and abs/obliques.
Bench: felt super weak so did a few sets of 225
Rdl: 225x2x8
Crunches with 25lb plate on forehead for 2 sets, abs cramped up.
Bfast so far
6 pieces of turkey bacon
2 slices gouda
4 eggs
1/2 cup cottage cheese.
Cottage cheese nutrition
5 grams fat
5 grams carbs
13g protein
I believe the fat is right ill check later.
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damn are you bulking up ?! these look like some big bfasts. is your weight going up or down?
last i see you posted, you were 277 in feb 6. i thought you were trying to get down to 250?
pc
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damn are you bulking up ?! these look like some big bfasts. is your weight going up or down?
last i see you posted, you were 277 in feb 6. i thought you were trying to get down to 250?
pc
Yeah I thought you knew already lol
I put all of my meals under breakfast. It makes it easier for changing the amount of food to adjust for my macros instead of switching back and forth between bfast, lunch dinner etc etc. Also, it makes it easier to just screen shot one list of food instead of 3.
I put in my total for what i will eat all day and ill screen shot that and upload it here, the total calories is like 2200 or something.
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(http://i.imgur.com/VJ5KFdC.jpg)
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That is my entire day.
I have the gouda cheese, turkey and that digorno thing to eat left.
As far as the weight, the gyms scale is at low battery so it wont register a weight and usually takes them forever to change it. Looking in a mirror I feel like I look better
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That is my entire day.
ahhhhh.. sorry
I have the gouda cheese, turkey and that digorno thing to eat left.
As far as the weight, the gyms scale is at low battery so it wont register a weight and usually takes them forever to change it. Looking in a mirror I feel like I look better
nice!
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yeah seems good, i can do without the digorno thing but its there to keep me on track and not pigging out at mcdonalds after work.
Review time
John Wick 2
Badass as ever, just as good as the 1st one, Highly recommend it.
Subaru in winter
I have had enough driving this winter with the subaru to give a review I believe since I have been on everything as far as dry road, ice, light snow, deep snow, slush etc etc.
Car
2001 Subaru Forester w/ Winterforce studded tires
Achievements
Drove through a parking lot with 2.5ft of snow and just plowed through that shit like nothing.
Drove though my yard with a hill in deep snow like nothing
Slush it handles better than FWD and RWD. You're going to get movement either way but controlling 4 tires and powering out of the slush makes it a breeze
My driveway is 900ft long and one day it was all ice. I stopped going in both directions and tried to see if i could get the tires to spin out. I did but I had to hammer on it and it only spun for a second until it hooked and launched.
on compact snow its like driving on dry road.
Dry road its annoying with the studs but I manage.
I've had some near misses this year where if i didnt have the AWD I would have been fucked(not my fault incidents)
The rear hatch makes everything so much easier, will be a similar vehicle in the future.
For a cheap winter rat its 10/10, definitely not going to drive it year round.
Cons
It's small
not enough HP so getting it up to speed and hills are rough
the Cruise Control is irritating at times
Not a babe magnet
as a every day car then idk 8/10 just because of convenience and how it is in winter. If you're in the south then there wouldnt be a real point to owning one.
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+1 good review.
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+1 good review.
Thanks haha its a nice beater, especially since idc if it gets the salt and has the best awd system.
So yeah i took the test and im still hoping for the budweiser job but if not then ill be training for the state. My training will continue to be the same and realistically i want to throw running in maybe during spring depending on how wet it is. I miss being able to just go for a 5 mile run so the plan is to lose as much as possible before then.
Heading to the gym soon to do my xfit workout. The 50-40-30-20-10 sounds nice
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Rounds 50 and 40 and 10 cleans on 30.
Left side between shoulder blade and spine is a knotted muscle and i just irritated it. Not going to push it.
Going to go for a ride and i wasnt going to beat my previous time anyway, i had a lot more energy last time with a big bfast beforehand and on the 1st set of 50 skwaats my legs cramped up bad.
my back kinda really hurts right now, no workout tomorrow because once i get home at midnight i have to be back up at 530 to go into work for the morning shift. I guess the timing is good and hopefully this wont set me back the entire week.
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At work due to dumbass scheduling, back is fucked and i just want to put my compex on it. Will suffer through a shift that i hate with a co worker who is about as annoying as it gets. She knows my back hurts, she knows i only got 4 hours of sleep and still tries to talk to me about her god damn kids. They arent my fucking kids so i really dont give 2 shits about what they are doing in school. Had to deal with a chronic liar as well this morning who "filled me in on shit" and i just say there saying bullshit to everything she said.
And of course smoker mc fucking smoker is taking yet another fucking smoking break within 1 hour of being here. There you go dumbass keep being part of the problem with healthcare.
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Im going to lose my shit soon and just walk out. I applied for a job that is similar that pays $5 more per hour. If i get that job then fucking adios on the spot.
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Back is still screwed up
At the gym n did stuff that didnt hurt, also biked and now walking. Going to combat the lack of swoleness with strict dieting.
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Also, i decided not to count fiber calories so veggues are back in the diet. Im reminded of it cuz i ate like shit yesterday and now im paying for it.
Took quite a bit of ibuprofen so just going to go home and put some bengay on it and just do cardio until its better.
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So update to my workouts.
I really shouldnt be focused too much on strength because weightloss is the goal at this point. It seems like I obviously react best to long duration exercises sooo its time to get back into :ibrunning:
Schedule
Monday
.5 mile run warm up
squat
bench
deadlift
Keep this day the same as far as volume and intensity
Tuesday
1 mile run
xfit
Wednesday
1 mile run
bodyweight day
Thursday
.5 mile run
db/machines
Friday
1 mile run
xfit
Saturday
1 mile run
bodyweight day.
The body weight days will consist of shit such as
Air skwaats, wallballs, push ups, fat man pull ups, jump rope, burpees, ab work
4 miles total for the first week, will continue with that schedule until i can run 1 mile at a 6 mph pace without being tired. If for some reason its just not enough volume to achieve it then I will increase all the .5 mile days to 1 mile days and do speed, interval etc etc. Basically i want to start up slow with it to avoid the injuries i got last time. Also, more foam rolling and stretching this time.
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I found a better pizza option
Home cooked pizza
These are the nutrition facts
Calories 266.8 Calories from Fat 192 72%Total Fat 21.4 g 32%Saturated Fat 11.9 g 59%Cholesterol 158.6 mg 52%Sodium 425.1 mg 17%Total Carbohydrate 3.5 g 1%Dietary Fiber 0.3 g 1%Sugars 1.3 g 5%Protein 15.1 g
I don't like the saturated fat content in it and thats pretty much from the cream cheese. I will go with a no fat cream cheese which i think has .5 grams of saturated fat per serving instead of 5 grams like normal cream cheese.
Will jack it up with chicken on the bottom or just cut the chicken up and use it as a topping
I dont want to do all the math now but
I will be cutting a lot of fat out of this fairly easily.
Will be using reduced fat cheese which is 4.5grams per 1/4 cup so its 1 gram less but thats still 12grams gone. Going to use 1% cottage cheese and skim milk instead of heavy cream which is a massive drop, no fat cream cheese or as low as i can instead of regular cream cheese.
Right there is a significant drop in calories and I will figure out the actual numbers as i make it.
the toppings are mushrooms, pepperoni, spinach
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I made it at around 1650 calories for the whole thing. Originally it was 2133 calories.
For bfast
Banana pancake
Directions
Wisk 1 banana and 1 egg together
Cook in pan until it looks like a pancake
Eat it
Mushrooms
1 serving cottage cheese.
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Crustless Pizza
(http://i.imgur.com/F5eiEvn.jpg)
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Inthink i forgot like 2 ounces of italian dressing and little stuff but thats it with mushrooms.
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Heading to the gym today
Maybe a 1 mile run and bw stuff.
Bfast was 4 eggs, 3 or 4 pieces of turkey bacon, mushrooms, left over turkey pepperoni, and steak.
Probably a slow 12 min mile jog and idk what else, illsee how i feel after that.
Back feels fine when im up n moving but when i sleep i wake up n it hurts.
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1 mile run on road: 10:34
I lost probably some seconds because i ended up back in my driveway at .96 and its snow, ice and mud so i watched my steps.
Felt good, was tired but didnt go super hard and thats my starting point.
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Hacksaw Ridge review
Set during WW2, a conscientious objector joins the military to be a combat medic. He saved 75 men without taking a single shot while taking Hacksaw ridge which paved the way to taking Okinawa.
Its broken up into the usual segments for a military movie based on a single or group of people (- lone survivor)
Back story including a kid to adult
Boot camp
Rough Battle
Climax
Ending
Very well done, just bloody and gory enough to show it was hell but not over the top where its too much. The acting overall was good even though for me it only had a few familiar faces ( Vince Vaughn, guy from Warrior not Tom Hardy) I like how the women looked back then and Desmonds wife was super hot. It was based on a true story which makes it more incredible. My only problem was the naval ships were CGI and it wasnt very good CGI.
I liked it a lot, i still liked lone survivor, American Sniper, we were Soldiers and the Patriot more.
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.5 mile run
Skwaats
135x15
185x10
205x10
225x10
These were about as full as i could make them. This session felt the best form wise as my others have when i tried to full squat.
Bench
135x10
185x3 paused
205x3.....
225x3.....
250x1.....
260x1......
275x1......
290x1....
No leg drive on any of them.
Rdl
Worked up to 225 for a set of 10
Felt good
Bfast
2 eggs blended with 1 banana to make "pancakes"
5 slices of turkey bacon.
Coffee
Fiber/optimum energy whatever drank
People at work wanted me to do a 5k with them in June. I said HELL NO, i like keeping my personal life and work life separate, plus the ones that want to do it will be significantly in worse shape than me by june and I really dont want to "run in a group." Especially if that group is going to be slow as fuck but the girls that are doing it have bitties so who knows lol
It gave me an idea to find a 5k in June though to do by myself and will look for one. Goal by june is 19 min 5k which is probably unreasonable but fuck it.
June 5th, Oneida Lake 5k run it is.
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Pre run dump in the sauna bathroom to get warmed up.
1 mile run at 12 min pace
Then some sort of bw circuit involving push ups, wallballs, fat man pull ups.
Maybe 15-14-13-12-11-10.......1
Edit start at 20
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11:31 mile moderate pace, kicked it into gear the last 4 laps (18=1 mile)
Not very tired but body is definitely sore.
Nope went with 15 - 1
19:57
This was a good workout, i feel tired but not too worn out.
Gotta go get my haircut by my future wife aka hot ass haircut chick aka way outta my league
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Jackie
8:30 i think, the rower is still not calculating distance so i went for 3.5 mins for the 1km
Burpees- 10/9/8/7/6.....1
Wallballsx10 every round
Jump rope x 100 every round
Sweating balls
1 mile jog
Im so fucking tired
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that's a dope workout. wish i had a wall to throw a ball against.
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Yeah i liked it, if you have a med ball you can just toas it up in the air to yourself and do it that way.
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Nothing today
I had 2 interviews from 9-11 and i felt sick afterwards. One was a meet and greet then i got moved onto the actual interview for budweiser. Went over im guessing amazingly because they said I'd know if I passed through to the next round within a few weeks and as soon as i got home I received an email saying I am moving on and to schedule my next interview. If I get this job its just a massive game changer. I will be making my own personal gym where I will come out with daily videos to see my fat ass flopping around.
Tomorrow
1 mile run
xfit workout
Saturday
1.5 mile run
bw, machines and dumbbells
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10:40 dreadmill mile
Crossfit wod
Fat Karen
Skinny karen is just 150 wallballs for time which is why i call it skinny karen cuz theres not a lot to her.
To plump her up im adding
150 wallballs
150 push ups
150 jumping jax
Hopefully the pool area is unlocked
Moderately fat karen, my shoulders were shot from wallballs so i did 50 push ups.
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I found a race
May 27th 2017
Memorial Day 5K Run/Walk
Tribute To The Fallen
3 months to prepare and honestly, I'd be happy with a 25 minute 5k lol thats my goal, if i go faster than that then great if not then oh well.
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Bike x 5 miles
Then db stuff lol nothing special
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I want to do outdoors workouts and i have a plan for late march and on.
I downloaded the Marsoc training prep app. It gives you 10wks daily workouts including stretching, bw movements, running, swimming etc etc. To log the workouts you just click the circle next to the exercise. It looks good from what ive seen. I also will be buying a prowler to drag and push outside.
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Part of the strerching on wk1 day 1
(http://i.imgur.com/d1dhoGE.jpg)
Part of workout wk1 day 1
(http://i.imgur.com/R1b9wlD.jpg)
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.5 mile run
4:10 pace
Worn out
Skwaats: focused on 10 reps up to 225 and just felt crappy
Bench: same
Deadlift: same
Idk I mean i was sweating and it felt decent but turning away from strength sucks but I know its what I need now. Soon before I take my subaru off the road I found a wheel barrow or wagon I will buy to push/pull around the yard. If I get the wagon it was a 800lb capacity and once I learn to weld I could probably weld on there pushing handles. Wheel barrow is different but I might just buy both which is still cheaper than a prowler and wont be as noisy(prowlers and sleds are noisy as fuck)
I will just use sandbags and salt bags, easy enough weight.
Nothing on wednesday, I want to just sit around and be nervous waiting for my phone roleplay interview.
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I got the supervisor job as far as ik at my current job which is a couple dollar bump. I will still leave it for the other jobs lol but i can just take the extra cash ill make and save it or use it towards the wheebarrow
Taking a dump now n heading to the gym
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1 mile run
10-9-8-7......1 cleans@95lbs
Wallballs@20lbs x 10 reps each round
Push ups x 10 each round
1 mile run
Fucking pumped to workout again, i feel like im turning into a crossfitter again. Before my workouts were effective but boring and now im excited to workout.
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I did the interview over the phone, roleplay style and it was weird but i believe i did well.
I also got called for interviews in other jobs and one job that i will be interviewing for has a free gym, cheap but nice cafeteria, matching with 401k etc etc. So things are looking up because the level of chaos and drama is insane at my current job and i just want to leave lol
tomorrow will be
1 mile run, bodyweight day
.5 mile run, db/machines
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5 min walk to .23
1.5 mile walk at 5.2mph
felt nice and easy and in that comfort zone where i was able to run relaxed, felt like I could have gone a lot further.
Then db work and machine work idk this day is just boring AF
Weight is up but I believe its due to eating more steak this week and eating later than normal last night(forgot to eat until about 10pm)
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Nothing today, got my oil change and just cooked food.
I passed my weird role play phone interview and my final interview is on Tuesday. If all goes well then I will be onto bigger and better thangs.
Tomorrow will be some running n bw stuff and shit like that
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1 mile run
DT
5 rounds(normal is 155lbs but i did 95 cuz ive never done it before)
12 deadlifts
9 cleans
6 OH press
1 mile run
Too easy with 95lbs, will go with 135 next time.
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.5 mile run
Squat up to 315x5 full
Bench up to 290x1 felt like 85%
Rdl: up to 275 for 10
.5 mile run
After this week i will be increasing the distances by 1/4 mile.
Oh yeah nothing tomorrow, I have my interview so just going to sit around and be nervous
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I nailed the interview, a lot easier than i thought it would be. I just have to wait maybe a week to find out if i get a job offer. If so then watch out world, nothing will really change until i get offered a weekender (32hr) or apprentice job. When that happens then i will slowly build up a home gym.
Tomorrow will be
1 mile run
xfit workout
bw circuit
1 mile run
xfit workout: Macho man
bw circuit: burps, jump rope, wallball wod 10-1
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1 mile run
Macho man
deadlift, clean, oh press 3/3/3
12 rounds increased the last 2 rounds by 1 rep each
Didnt fail just wrists hurt
1 mile run
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I believe I got the job, got a call from HR today but I'm at work so I have to call them tomorrow, probably calling to schedule a drug test and all that. :headbang:
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Nothing today, im whooped idk why but im just tired as hell. I gotta call the HR person and see what the deal is.
Ill just make up for it tomorrow.
Update
Accepted a job offer :wowthatwasnutswtf: :highfive: :ibjumping: :headbang:
They have a company gym which is bad ass i hear so i will just start working out there and on my days off ill go to the rec
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congrats! :highfive:
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finally! congrats. joe already took the high five so i'll go with... :goodjobbro:
what's the gig?
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finally! congrats. joe already took the high five so i'll go with... :goodjobbro:
what's the gig?
Thanks haha ill be working at budweiser, basically when you pull into the parking lots its just nice cars all over the place. Ill be seasonal but they've pretty much said ill get moved up to apprentice by summer time if they like me. Its a foot in the door to a place thats incredibly hard to get into and only took me 5 years haha.
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.33 walk@4mph
.34 - .8@6.5mph
.8 - 1.00@7.5mph
Burpee: 10/9/8/7.....1
Jump ropex 50 every round
Wallballx10......
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inside joke: LMAO
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inside joke: LMAO
(http://replycandy.com/wp-content/uploads/Rambo-Likes-Machine-Gun.jpg)
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What I ate today umm
1 big sammich from a sammich shop in town, its just italian as fuck
Broccoli- 3 servings
some sammich steak meat
I dont remember eating anything else
I was forced into Mcdonalds last night, I was driving home and a trooper on a side street decided to try and zoom out from a side road and ride my ass so i just said fuck it and pulled into mcdonalds and grabbed a shamrock shake haha
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Just going to run and do some db and cable shit, nothing special
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the PUG-TRUMP skit was epic tonight, on SNL. lol'd hard. you'll like it.
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Ill try to find it later
This week i up my runs by .25 so tomorrow will be .75
B-S-D
.75
Then the 1 mile days will be 1.25 miles
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the PUG-TRUMP skit was epic tonight, on SNL. lol'd hard. you'll like it.
I usually watch my youtubes on the shitter so i watched it at the gym post workout dump. I liked it and made me want to get another pug lol. I have a black and tan one now, i think theres also like a blue or silver tint one.
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.75run at 6mph
Squat: doubles up to 320
Bench: doubles up to 275
Hammy felt sore and tight so ill do my rdls tomorrow
.75 mile at 6mph
I took in probably 50 grams of fiber or more yesterday so ive been shitting my brains out.
Looking like its going to be bad out for the next few days so i may have to take a few days off from the gym, will try to make it up on the following days.
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Yeah we got slammed, had about 3ft of snow in the driveway from drift
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1.2 mile run, missed the .05 due to bathroom break
Macho man@95lbs EMOM
RDL
CLEAN
OH PRESS
First 10 rounds were 3 reps each, then every round after that i increased the rep by 1
Ended round of 10 at 18.07
First minute i let run out to get situated
Gonna run 1.25 miles to finish up
Biggest factor for crappyness on macho was grip
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Today
.75 mile run
Dbs and machines
.75 mile run
Did the run with a .25 walk, cables for everything and db shoulder raises. Felt sick due to not eating beforehand which hasnt happened in a long time. Will make up for the workout tomorrow
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(https://i.ytimg.com/vi/OJa4HPVAk3A/maxresdefault.jpg) Review
The main thing about the movie is just going over the 2016 games. I like that these movies started coming out because the jackasses over at ESPN make it impossible to watch the full games on youtube. I know you can watch like 2014 and down, i haven't seen 2015 or 2016 on there yet so unless you can take time off of work each day to watch it, you're screwed. Anyway, it was done well, go through some back story on the athletes. I wasn't a fan of how they focused on the Australian chick so much making you think she was going to win then bam she gets 2nd because its predictable...they did it with Fraser in the last one. Besides that its a good watch to get you jacked up and its just not the same without Froning and Dan Bailey. They said considering Frasers times he would have beaten Froning if he had competed and I don't think thats the case. This past years games didnt seem as rough as the last 2-3 years where Froning competed. Besides that though idk it was good and Crossfit videos are mostly lower ass cheek and camel toe shots for the majority of the movie so I liked it haha.
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Yesterday was a 25 min walk
Incline db press: up to 105x10
BB RDL: up to 315x8
Then some curls for girls and other db shit
Jump ropex10 mins
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.75 run@6mph
Skwaats
225x15
225x5x5 for just full skwaats
185x a lot
Bench
Up to 225x3x6
Legs straight out during it to work abs and work on stabilizers
Rdl@225x3x10
went heavy on saturday so stayed light
.75 run
0-.6@7mph crapped out
.6-.75@ 5mph
I felt good but just cardio level isn't there. Will get there in a few wks
Next wk i will be upping the running. My goal speeds are 6mph for longer distance and 7 for shorter so i feel like fresh i can get the .75 at 7mph.
Next wk runs
Short days
1 milex2
Long days
1.5 milesx2
I may just work on high rep work and save strength for when i get lean again. The 225 squats killed me even though i should get like 30 reps.
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Taking a huge dump and heading to the gym.
1.5 mile run
DT-5 ROUNDS of in 13:10@135
12xdeadlifts
9xcleans
6xOH Press
1.5 mile run
Biggest issue with DT was for some reason i felt like i needed to go unbroken on everything so by round 3 i was just gassed every round. After 3 i did unbroken on rdl, sets of 3 for cleans and last set if cleans went into oh press for unbroken.
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Lower back pump during both runs due to rdls on mon and today.
felt good running 3 miles total even if it was slow as shit. If my body wouldn't fall apart, 5.1mph feels like a good comfort zone to just keep trucking along for 5 miles or more.
Also, first round of DT i did rdl-clean-oh press-rdl unbroken and thats what killed me for the rest of the workout.
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Mile run
db shit
mile run
What a boring fucking workout. I wanted to add in my burpees, jump rope and wallball wod but the damn doors are locked to the area where i do them.
If i want i can pick a wod to do in here. I cant wait to make my own fucking gym.
Thrusterxbar/burpees/air skwaat
10min AMRAP
reps per round
Round 1: 1
Round 2: 2
.........round 8+ 1 full set of 9 thrusters.
I could have done a lot better, i paced way too slowly.
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This is the week i start my longer distance which i already started last wk lol
Changes for this wk
Long days
1.5 mile run x 2
Short days
1 mile run x 2
I might start doing 3wks high reps, 1 wk strength for main lifts
So tomorrow
1.5 mile run
Squat: 185x3x20
Bench: sets of 10
RDL: medium intensity for sets of 10
1.5 mile run
I think next wk when i do 4 miles for my high days and 2.5 for my short days will be when i get significant weightloss
Also, will throw in longer wods up to 20 mins wortg. If a wod is short i will do others until i reach 20 mins worth.
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1 mile@6.1mph ending with 7mph
Squats: up to the 330 for an easy single
Rdlx185x3x10
Burpees: 1,2,3....10
Jump rope x 50
Wall ballx5
Decreasing jump ropes and wallballs and working backwards with burpees made it harder. Jump ropes and wallballs are generally rest periods so o was faster on getting to burpees
.25 walk, .25 run
Some old chick hopped on the dreadmill next to me and her soap or perfume or mothballs, whatever it was, was so strong and pungent that it kinda made it hard to breathe and i said fuck it i csnt take it anymore. Will make it up through the week.
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Right now I am at 15 miles a week and I want 20 miles, screw this going up nice and easy shit (I'm impatient)
2 milesx2 on my long days
1.35x2 on my short days for 6 days (3 days each will get me to 20 miles for the week)
Then when I am good with them I will do .5 jumps instead of .25
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Pre-workout dump
2 mile run x 2 cuz fuck it
Crossfit wod
Idk yet ill make one up.
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2 mile run
Thruster, snatch, pushup every minute
4x4x4
I went like 6 rounds, wasn't doing anything for me
DT@95lbs in 8:40
Idk if i skipped a round or not
1 mile run
Inside of my feet started feeling sore and i didnt want a blister to form. Cardio is on point though and will find my old running socks for now on.
Basically i didnt drop any weight lately but i think it finally kicked in because i am down 3lbs from the last time i weighed myself..maybe friday or Thursday.
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1.25 mile run
Db and machine work for all body partz
1.25 mile run
I'm beat
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Nothing today, yesterday I just felt shot so I figured I'd take a break, plus my thunder thighs were feeling raw.
I emailed HR at budweiser to get official start dates and all of that because I am eager to leave here...very eager
Will plan out tomorrows workout later tonight.
BYAAAAHHHHHH Start date is April 10th!!!!!! fuck yeah I am leaving this job soon
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Tomorrows plan
Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Now it will be 100 fat man pull ups aka inverted row lol
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i wonder if any @fitters do that with strict pull ups. 100 strict pull ups is damn impressive, it would take me forever. actually 200 push ups is pretty impressive, too. 300 squats ain't no thang by comparison.
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i wonder if any @fitters do that with strict pull ups. 100 strict pull ups is damn impressive, it would take me forever. actually 200 push ups is pretty impressive, too. 300 squats ain't no thang by comparison.
Yeah no doubt haha I think the xfit games athletes could do it, it'd just take them a lot longer.
I didn't get to it today, my pugs were barking at 3am, 430am and 5am and woke me up all through the night. Will do it tomorrow and I am trying to think of an exercise that will be good to substitute out the pull ups with.
I'm thinking DB Swing, push ups, squats
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Treadmill 1 mile, at .7 the old smelly mothballs chick went on the treadmill next to me so i sped it up.
100 db swings
100 push ups: chest cramped and she went onto the leg press next to me, did too many reps too fast to get away from her
Felt sick
Puked
Taking a dump
Will finish everything later
Gotta go buy work clothes
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2 mile road run at 10 min splits
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1 mile×6.3 mph 9:38 split/last .25@5.8mph around 12:20 finish or less.
(Takes 15 seconds to set the dreadmill up)
Squats: a joke lol 185 felt heavy, quads definitely shot
RDL: 185x3x10
Push upsx10@ floor/slight incline/high incline
Deadmillx1.25 miles
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Work workout
20 squats
20 push ups
100 jog in place
Did 7 full rounds+7 squats
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Right calf is sore as fuck so ill ride the bike today
9-7-5 for 3 super sets in a row
Time: 7:57
Snatch@65lbs
Air squat
Thruster@65lbs
Push up
Clean@95lbs
Inverted row
50 wallballs to cool down
20 min bike ride
Will be doing 2 protein shakes for meals, had 1 meal of left over sausage and celebrate my last day at work with a lamb Gyro
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Right calf still fucked
Stretch
.25 mile walk
1 mile run
Jackie
1km row
50 thrusters@45lbs
30 inverted rows
Time: 8:50ish
I biked for 20 minutes
Chilis meal
10oz sirloin steak, asparagus, shrimp and french fries
Tasted good, my body can't handle restaurant food though. 5 mins after i finished eating im in the chilis bathroom destroying it.
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Bro stuff, gotta get my hair cut soon so i made it short.
Didnt eat again and started feeling sick on curls. Not sure wtf is going on
May stop after my haircut to run
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Bear complex
All 7 reps for 3 rounds
95lbs
Clean
Fsquat
Oh press
Back sq
Oh press
Db complex 3 rounds
40lbs
Db swing
Fsquat
Snatch
21-15-9
Cleans
Push up
Wallball
7:25
20 min high incline mile walk
Feeling really tired and weak this wk. Tomorrow i will walk and mon-thursday i train at my new job so i will just run and let my body rest from lifting. May do bw stuff at most
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Adarq or LBSS or anyone with knowledgez of running long distance and lifting
Considering how i get tired easily from workouts this week where i normally shouldnt and feeling weak overall. I can tell i am probably going too HAM.
Should i do something like
1. Keep running short, 1 mile on weight days and have separate only running days for longer distance and not break them up into 2 running sessions pre and post workout?
2. Stop being a bitch and get at it
3. Your suggestion
I wouldn't mind doing something like
D1. short run(.25 mile fastx4) 2 wods
D2. Medium run(1.5 miles) 1x 20 min wod
D3. Short run (1 mile sprint) 2 wods
D4. Bro day x 30 min incline walk
D5. Long run (4 miles)
D6. Medium run (2 miles) 1x20 min wod
D7. Rest
That's only 11 miles per week but i think with the long duration wods, each day getting about 20 mins worth in can make up for it.
Idk your thoughts?
Also day 6 the wod will just be a long duration mostly bw one, will be tired during it but i usually feel a lot better.
Also, goal for summer
Get apprenticeship - buy El camino - go to state fair - buy a hot tub - buy ice bath tub - do both - feel amazing after workouts
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Relaxing and just wrote up a lot of wods so I'm not standing around thinking about it.
should be interesting.
(http://i.imgur.com/wlmm2MH.jpg)
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2 mile walk with weight vest
Also, i dont want to brag but i dunked on 9ft lol
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Also, i dont want to brag but i dunked on 9ft lol
actual lol. will answer your q tomorrow.
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started to write up a response and then realized i didn't know: what are you doing the runs for? and what's the point of the crossfit-style WODs? your new job doesn't have a fitness requirement, right? if your goal is still to lose weight i'd suggest cutting the WODs, sticking with a bit of focused lifting and a lot of low-intensity volume. something like:
D1: legs and back + walk/jog x 1 hour
D2: chest and guns + walk/jog x 1 hour
D3: walk/jog x 1.5 hours
D4: rest
D5: legs and back + walk/jog x 1 hour
D6: chest and guns + walk/jog x 1 hour
D7: rest
you can replace the lifting split with WODs if you want to. keep the walking/jogging at a low intensity, the point is to get the volume in consistently and as you go build intensity.
i suspect that will look boring as fuck to you.
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started to write up a response and then realized i didn't know: what are you doing the runs for? and what's the point of the crossfit-style WODs? your new job doesn't have a fitness requirement, right? if your goal is still to lose weight i'd suggest cutting the WODs, sticking with a bit of focused lifting and a lot of low-intensity volume. something like:
D1: legs and back + walk/jog x 1 hour
D2: chest and guns + walk/jog x 1 hour
D3: walk/jog x 1.5 hours
D4: rest
D5: legs and back + walk/jog x 1 hour
D6: chest and guns + walk/jog x 1 hour
D7: rest
you can replace the lifting split with WODs if you want to. keep the walking/jogging at a low intensity, the point is to get the volume in consistently and as you go build intensity.
i suspect that will look boring as fuck to you.
Thanks for the reply and Lol yeah but if its effective then I'll do it. I like the wods because they are fun. My new job actually looks incredibly easy. Idk why they have humans there but i havent fully seen what I will be doing. Everything is automated so i might be there to fill labels or quality check stuff.
I can do that though, I will be doing 1 mile jogs this wk and once i am able to go into the company weight room i will check out what they have and go from there.
What i might do is 2 bro days with legs/back, chest/ guns then the other two throw in wods. I want to workout more outside also when it gets consistently nice out.
Also i could probably jog 30 mins then go into a 30 min walk
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Also i could probably jog 30 mins then go into a 30 min walk
exactly. or do 10 jog, 10 walk and repeat. break it up however, just push yourself a little and do the whole duration.
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Also i could probably jog 30 mins then go into a 30 min walk
exactly. or do 10 jog, 10 walk and repeat. break it up however, just push yourself a little and do the whole duration.
Alright sounds good ill do the 10 min on 10 min off today after work
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I lied
I will be starting my workout on thursday. I have a 4 day wknd and i just havent gotten used to the shift right now for training. I wake up feeling shitty and by the time i leave i feel like i want to pass right out. My normal working and job training i hope is 3 to 11. When i start legit working it'll probably rotate between midnights and 3 to 11.
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My diet this wk hasnt been the greatest
mornings
1 serving brotein shake
1 pack of oatmeal
For 2 days i had a lenny and larrys protein cookie for lunch and yesterday i didnt.
Then whatever for supper, i think i had subway the first 2 days and yesterday i had a sub from a local shop...oh yeah 2 donuts on monday lol
So probably way under my cal intake, i just dont want to sit in the training room having to shit my brains out or fart my ass off.
I found where i am going to be, in the can depot...i think just forklift driver for the can section. In the warehouse i think theres going to be a lot of people retiring soon so i can move up fast.
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1hr run/walk every 10 minutes
I took it easy at first because i havent ran in 6 days or so but i felt great and recovered. I definitely felt better than my last week of running.
Going to figure out what i need to do next, maybe some wods.
Gracex135x30 cleans only
.5 mile run
50x2 jump rope
40xjumping jax
30xpush ups
20xwall balls
10xburpees
13:20
That felt really good
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Gettin ready for the gym
i have a few wods in mind for what i want to do
DT and the 10 min amrap of db swngs, db cleans and db snatches
Today the runs will be at 6mph so for those 10 min runnning sections i can hit a mile each time.
The last mile was a walk, felt hammy cramp up
No wods, shot the shit with an old friend n lost motivation afterwards
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Peroneals are hurting, will WOD out like a madman today because i cant run. I dont want to irritate it more and limp around at work
10 mins AMRAP
5x db clean/swing/snatch
50xpush ups
20xthruster
10xinverted row
I cant do anything with ankle bend, thats why i stopped on 20 for thrusters
This sucks, the rest of the wk is bro shit and for legs just hammy curls and extensions
im calling today a loss and start fresh with bro shit tomorrow after work.
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With my new job I have been thinking about a few things. I will be doing overnights, afternoon shifts, wknds and 6 day work weeks. I really don't want to figure my diet out so once i start working i may hire Shelby Starnes for the year as my dietitian. If i end up with 12hr shifts then i may just do bw and running stuff, normal days will be running and either wods or supa sets for bro days to make it go by quick.
I think its like 1200 for the year but if im reporting in to someone weekly and im being held accountable then i will be more likely to stay with it.
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Nvm, his prices skyrocketed
When i get into work i may just do a 40/40/20 split at 3k calories and go from there
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are there not other people online who charge less?
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are there not other people online who charge less?
Probably, ill look into justin Harris and a few others.
Layne Nortons avatar nutrition app seems good, just input your stats and it calculates your macros each week
Also i read that recovery time is a few wks, will try the bike out and see if that helps at all to get cardio in without pain. When i do recover i will just do 5 mins on 5 mins off for 20 minutes snd slowly work back up. Mainly going to focus on diet and bro shit...crossfit might be sidelined since a lot of it involves some sort of bend in my ankle, even with cleans, wallballs etc etc.
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My ankle is flaring up like a mofo
Nothing today, working out after work the rest of the week. They have some machines, treadmills, bikes, smith machine, kbells etc etc so ill rock something out
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Ankles getting better
i hate my job, my trainer sucks so I've just been miserable lately. Apparently its a job that i shouldn't really be doing and people i talked to were wonder why the fuck they keep putting people over there without the necessary experience. So yeah I'm jut fucking dandy, if they try to screw me over tomorrow I am heading to the nearest air force recruiter. I'm sick of this shit.
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bummer. what sucks about it?
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bummer. what sucks about it?
I'm supposed to load pallets of cans onto a dolley, fix machines where alarms go off, do computer work etc. I dont have prior fork truck experience and my trainer just sits on his ass playing with his phone. Hes barely shown me all of the panels for the alarms and all that once since we started because he doesn't like walking up stairs and proceeds to give me an attitude when i go to the wrong one because everything looks the same and yeah he showed me only once. Wont help me out with the fork lift and just basically ignores everything going on. If i dont keep up then basically every line gets backed up and shuts production down. Its a job for someone with like 3 years experience already but they only hired 2 people with that experience out of 11. And in a week or two I'm expected to be by myself back there. Its something you'd have to be there to get what I'm saying.
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no, i get that. sounds shitty.
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Yeah i had another message written up but i dont get shit for service.
Idk im just gonna bro out at the gym after work.
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bro day, barbells and dumbbells
anxiety weight from April 10th to today
283 to 267.
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rehydrated and i am around 270 to 271.
cleans: up to 200lbs
Push Press: up to 200lbs
db RDL: up to 110sx10
tricep work
heavy bicep curls
single leg hammy curls
walk for a mile speed walkin
after rehydrating, i actually feel stronger at 270 than 280s. i stopped at 200 for the clean and oh press because i want to make sure my ankle is healed for next wk.
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1hr walk
everything feels back to normal, probably because I'm in a idgaf state of mind so I'm not stressing about everything.
ankle feels a tad bit sore, might ease into cardio around wednesday so until then i will plan out my workouts later. will focus on high reps with low rest periods.
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today is a blow my wod workout
i picked 3 wods to do and will post them up afterwards. got a lot of shit to do today so i figured an hr crossfit session should help make up for no cardio still.
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7:59 double grace@95lbs
Separator: you can find it on the pic i took of my wods
50x2/40/30/20/10
Jr-JJ-PU-WB-BRPE
going to do a tire flip/burpee wod
5 tire flips
10 burpees
10 rounds
i did 10 reps worth of tire flips and it irritated my ankle so i stopped and just did the 100 burpees
the tire flips set me back, i did a 30 min walk and my ankle is killing me
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incredibly sore all over so will hit up a bro day for chest, arms, legs. maybe do hammy curls and F-DB SQ. Also, some pulldowns.
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just hit up Fsquats and heavy cleans with a 20 min high incline walk.
planned on bw stuff but the pool area is locked so will do the 60-10 when i get home
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100 burpees
200 jump rope
80 jj
push ups
going for 2 mile walk
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did some oh press, snatch, bench
watching extraterrestrial. starts off as an alien movie and I'm 26 minutes in. from the start til 25 minutes i forgot that it was an alien movie. Idk, the actors arent likeable so I'm just doing random shit and not paying attention.
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Notta today, woke up multiple times last night so i geel like crap. I have work at 3 so gotta get back into a schedule.
I'll keep the same workout schedule, my ankle is feeling good so ill do 1 more wk of rest, stretching and light walks. There's a strongman competition at the end of summer that would be fun to do, my buddy is doing 1 on saturday so i may throw more strength in with limited strongman stuff. i cant buy too much shit, i plan on saving up and paying my student loans completely off in september. if inget the nuclear plant job then it'll be even sooner, after that ill work on a home gym.
Oh yeah forgot, diet wise i ate 3 meals from 8 to now and ill just have a granola bar for dinner. didnt want to eat a lot at work since i dont have the luxury of running to the bathroom whenever i want at this job.
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Did 30 mins of walking
21-15-9 cleans/pushups/air skwaatz
haven't done shit in awhile so i took it easy.
back is killing me, last night at work i sat on a metal step stool and literally watched cans go by on a conveyor belt and picked out bad ones lol
to get to certain places you have to duck under conveyors and my right glute is cramped and back is sore from sitting.
i cant believe there were people there that probably make close to 40 dollars an hour doing that job as well lol
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i do nothing at work and yet it killed my back and neck last night, woke up with a massive headache and tried to sleep it off. will make it up tomorrow and saturday if i dont have to work this wknd
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walked around all last night
today
bench: up to 185, my peck felt crappy and didnt want to push it.
db flyes: up to 40sx10(for whatever reason it felt fine)
db side raise/front/rear delts: 3x10
tricep and bicep work with pulldowns
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30 min walk
stretch
cleans: singles with 190, felt good
trying to properly front rack my Fsquats so i didnt go heavy.
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woke up with a headache and stuffy nose.
this wk i will be getting back into running.
Runs will be 5 min run 5 min walk for 30 minutes.
i want to focus on oly lifts more with strongman stuff also as far as farmers carries.
runx3 days
oly lifts heavy tuesday, friday
(Fsquat, clean, push press, snatch, high pulls etc)
Strongman stuff (farmers carries, 1 arm db press, will get fat gripz to simulate an axle)
also do deadlifts on that day
crossfit days
run- M/W/F
Strongman-M (will do it tomorrow)
Xfit- W/SAT
oly-T/TH
friday being a cardio only day i will do the run and then bike or walk a lot.
possibly throw in a bw wod and a light wod on the oly days to get the heart pumpin
going to decrease my food volume intake for a few days. ate quite a bit this weekend and past week and now im suffering from it lol
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Plans for next year
200lbs-215 lean
strongman competitions at hercules gym
Triathalon sprint
powerlifting meet
crossfit competitions
olympic lifting would be nice but i havent seen one here.
i dont plan on winning any of them but i still want to try them all.
gotta get ready for work soon and see if im actually going to do anything or sit on my ass all night.
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so at work i got my step count
21k+ it was over 10 miles and id say before work i tracked maybe half a mile.
i am fucking whoopedd
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hard time sleeping last night, cramps and really warm
probably slept from 1 to 5, watched some street outlaws and now I'm here taking a pre workout dump.
body is just all around sore, going to stretch and see how everything feels. if everything is fine ill run if not ill do a lot of farmers carries. my boots last night tore up my heel so ill watch that.
farmers carries: 60x2 trips, 80x1, 90x1, 60x2x1
OH press: up to 165 for a set of 5
db bent over rear delts
cable rear delts
db row: focused on form and went 50/60/70x10
lat pulldowns
bicep
used today as a tune up
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going to rest today
I've been coming home from work feeling like im going to cramp up last wk and tonight. i typically have low potassium so idk if its that or a back issue since it's super sore. i started getting inner thigh cramps and when i sat in a certain position the cramp started to go away. will be doing stretching and foam rolling. also ate a banana just in case and drank some water. i may have to start taking hot showers before bed from now on...that is all
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yesterday 8.5 miles
looking at hot tubz and making a grocery list of goods high in potassium.
if im good tomorrow ill hit up a xfit day
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yesterday 5 miles at work
today
gorilla gripz (same as fat gripz but 10 bucks cheaper)
I used them for rdl, bench and tricep db extensions (lying down)
RDL: up to 135, these make a massive difference, i felt like a bitch
rdl normal: up to 300x5
Bench GG: Up to 185
Bench: up to 275x3
then tricep work
i wanted to get something in and i really hope I don't work this wknd lol
5 miles today, not a ton of walking or maybe i lose signal idk but i didnt really walk that much anyway
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blah more stupid shit at work, will need a massage soon
just going to get after it tomorrow and I'm going to write up what ill need for a home gym and figure out how much it will be.
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clean: up to 205
snatch: up to 105 working on form (full snatch not power)
pause squat: up to 275x3
21-15-9-9-15-21
45lb thruster/push up
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So i know I started a new job not too long ago but I recieved another email from a nuclear plant to work security (big money) Both jobs end up paying the samw but i can get to full rate 3 years faster at the nuke plant. I also found a house out there with a big ass yard and garage aka home gym. I am definitely going to go with the nuke plant if offered and with that ill be able to set up a home gym and a hot tub. i could also start doing videos and idk a ton of other shit.
I will probably find out late July, the hiring process is pretty extensive.
besides that nothing is going on, going to sleep early to hit the gym early. i have to do a morning phone interview for them.
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really warm last night so i was rolling around and up multiple times. just going to wait for this phone interview and depending on when it is, ill either go afterwards or start tomorrow at the gym.
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godspeed.
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godspeed.
got an email saying itll be tomorrow morning lol wtf. also, got an email saying i was scheduled to work saturday and they were wondering why i didnt show up or call. i checked my fucking schedule and it didnt show me on the weekends. absolutely sick of that place and cannot wait to leave
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weight: 271, expected A LOT higher
OH squat: up to 115, still working on form, will increase weight once i get a home gym (so i can just drop it)
Gorilla gripz rack pull: triples up to 165
rack pull up: to 275 for 3
lat pulldownx multiple sets
side raisex 4 sets
.5mile jog
last night at work i was furious all night, my "supervisor" was a massive asshole but i got in 16k steps.
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8 miles today
gotta pass a personality test tomorroe then interviews start late june. i get to skip a few things cuz i went through them already
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took my assessments and passed, will try my suit on and see if i need to lose weight or remain the same until these interviews r done.
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yesterday 4.5 miles, inspecting boxes for broken bottles all night so not a lot of walking. Migraine this morning and last night a few times i noticed some jolts of pain go through my lower body while walking so I'll take today off as well and hit up friday and saturday.
if i do the same job as last night ill be around 26 miles tonight then probably another 4 to 8 miles on friday. ill find out if im working this weekend and if so then mileage will go up. i hope not but ya never know.
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I was getting ready for the gym but I'm not waking up like i should. i am down 3lbs which idk if its just lack of food or because the walking or mixture of both.
will just hit up a oly/squat/xfit day tomorrow
Bsquats/OHsquats/cleans/snatch/wod
last night 15k steps
started off watching boxes go by but then got moved to a packer where i stacked 30 racks onto pallets. I built 2 myself which was about 152 cases and then dumped 3 pallets worth. I then had to walk around cleaning up cans on the lines. twas a long night and by the end of it i had enough lol. I'm the only one doing real manual labor there.
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36.05 miles monday through friday
just did cleans, oh squat, squat, clean rep out
cleans up to 205 and felt easier
oh squat up to 135 for like 8 or something
squat triple pauses to 275 then a single at 300
clean rep out was with 155, had some rubbage happen and felt weird
not a bad short workout
weight 271 and i didnt take a big dump beforehand even though i had a lot from mcdonalds last night lol. id guess 269 after my dump and if i didnt drink an ass ton of water last night.
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saw alien covenant
yawn
you get to see nipps through shirt and 1 set of nipps in a shower
other than that its predictable and boooooring
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migraine? go see a doc if you can, i got a prescription for migraines a few years ago (sumatriptan) that works very well. nothing previously had worked.
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migraine? go see a doc if you can, i got a prescription for migraines a few years ago (sumatriptan) that works very well. nothing previously had worked.
yeah i think it just has to do with my back/trapz/neck being sore. if i do a lot of cleans then the next day ill usually wake up with one.
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are you sure it's a migraine then? migraines tend to be completely crippling, if i get one (and it's been a couple of years, knock wood), basically all i can do is be very still, in the dark, and puke.
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are you sure it's a migraine then? migraines tend to be completely crippling, if i get one (and it's been a couple of years, knock wood), basically all i can do is be very still, in the dark, and puke.
Probably not then, I'm a bitch when it comes to headaches so i think every single one is bad haha
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Going to do some stretching, push ups and skwaats at home
Last night at work the morbidly obese guy kept bothering me about how i was working too fast and doing too much. He kept trying to tell me how to do things to the point where i basically wasnt really moving at all and i did it so he'd shut up. i like moving around and absolutely hate standing around because it'll make my back even more sore.
I'm just absolutely sick of that place where I'm getting shit on and yet i do waaay more physical labor than everyone else with 0 recognition.
End rant
oh yeah I am rank #411 out of probably 12000 for my state CO test so thats a definite option again if i dont get the nuke plant job. if i dont then the crossfit will go up and i believe my motivation for working out and dieting will go up because i want to be as lean as possible for it.
Also, just priced out a home gym
400lb bumper plate with BB set
lat pulldown
cable crossover (maybe)
farmers carries
log
yoke/squat stand
prowler
sled
thats probably 2k or 1500 if i get the smaller cable crossover. besides that id just need matts, more weights probably steel, some dbs , rower and kettlebells, battle rope and treadmill.
I'm thinking 5k will be more than enough and hopefully one of these jobs works out cuz i don't see myself at my current one for 30 yeara
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Ray Lewis'd it at work lol
i was carrying 4packs on like a cardboard carrier and i tripped over the glue gun cored and straight up tackled the pallet, beer went flying. While cleaning it up it was spraying on my pants and it looked like i pissed myself.
tomorrow is iffy, i have to wake up super early because apparently someone stole a car and swapped licenses plates with my brothers while he was getting food. i have to pick him up from work during his break to get to the dmv n all that shit early so ill see if i can do both.
rough fucking night i tell ya
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Fat gripz bench up to 185 for multiple reps
regular bench 225x?
lat pulldowns, arms and shoulders
regular bro day nothing special
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knees torn up from last night
cleans up to a triple and a single with 185, finger still fucked up
snatch to oh squat up to 115, still easy
squat: felt awful n paused up to 275 for 3
hammy curls x a lot
tomorrow is a crossfit day, will incorporate running, db clean n db snatches
had food that was gonna be outdated soon so having a big breakfast
6 eggs, 1 bagel with whipped cream cheese shit, 2 bfast burritos
i have chicken in the oven now and will eat 1 chicken titty n a protein shake before work.
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Thought I was dumping beer today, nope watching boxes go by lol. The beer dump is physical so i figured itd be a good workout.
tomorrow i gotta change my brakes and if I am done early, i will go to the track and hit up a modified murph....maybe i will do that before the car work if i can wake up early.
1 mile run
100 push ups
200 air skwaats
300 jumping jax
1 mile run.
probably a 50 min or more workout lol what i might do is just do 10-20-30 of each for 10 sets
idk we will see, i bought the new friday the 13th game and i dont play video games often but this one is pretty fun.
Basically its online only, 5 people are campers and 1 person in Jason. Jason has to kill everyone obviously and the campers have to fix the phone for the police, fix the boat, fix the car, radio for tommy etc to escape. the music in it makes you paranoid cuz the music gets louder when hes near you but itll also just randomly do it.
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took longer than i thought, had to grind down some of the pads and i need new lug nuts.
just gonna relax and hit up a run tomorrow.
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Got rained out
Tomorrow i will start eating better til i get sick of it and fall off the wagon again and hit up some BB with a wod and a quick run
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protein shake= 2 scoops and some fiber
Giant set
FG Bench: up to 205 for 5
OH pressx95lbs for sets of 10
push upsx 10
i believe i did 6 sets
cable action with chest, triceps and rear delts
db action with curls and side raise
machine action with pulldowns, also db action with rows
.5 mile run
felt good, taking it easy
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I tried on my suit and it fits perfectly so until i do my interview i have to maintain
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cleans: sets of 5 up to 185
snatch: up to 115 with oh squats
squat: 275 for triples
nothing major just to get moving and do something
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so i was owning people in friday the 13th last night n didnt realize it was 2am. I walked like 9 miles last night so eh screw it took today off lol. i didnt wake up til 1030 anyway.
So like i said in an earlier post, you have to get gas, battery and keys for the car in friday the 13th. Other counselors got the gas n battery and i had the keys. i ran to their car, got in and even waited but then jason showed up so i just took off and survived. 2 mins after they were still looking for the keys and got pissed when they noticed the car was gone lol. i even got a trophy saying Chad is a dick lol
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Nothing today, lower back is feeling it from last night.
the pallets get put onto the dolly then go into a machine where 1 layer gets swiped off onto rollers. they have things on the rollers that guide boxes to where they need to go and facing the right direction onto the belt. This was not the case last night and i had to sit at an angle hunched over smacking boxes into the right place and direction. they also came out fasted than shit so it was jam after jam. theyd also jam up down the line or just randomly stop in front of eyes which would shut everything down. Massive pain in the ass, i wanted to leave and i probably have to do it today.
i just keep telling myself, interview in a few wks lol
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yup today fucking blows
workout tomorrow then nap cuz i gotta do an overnight
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i gotta get on track, i tried sleeping today to get ready for my overnight but didnt work. i feel decent though...probably due to my Amps.
im in reprocessing so im getting somewhat of a workout in.
the waist on my pants are getting too big along with i needed a new hole put in my belt so thats a plus.
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just did some bench and deads, had a friend show up at the gym n we shot the shit for awhile and lost interest
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dumping 675 cases of beer today for a workout. Tomorrow will b a serious one
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did some cleans up to 190 woth oh press
did some skwaats up to 300 for a double
did 5 rounds of farmers carries with 50lb dbs and my fat grips. They dont fit around the handle so its so wide that my hand doesnt grip all the way around.
doing easy shit today, hopefully go to bed at a normal time
oh yeah got a call from another nuclear plant and I'm interviewing for both, byaaah
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Pchain sore
Snatch up to 135
hit up shoulders and triceps
shoulders was side raises: 3 sets of 10 for 3 rounds. pinkys up and I'd hold it the dbs as far over on both sides and middle and they tore my shoulders up
triceps was just pushdowns
.5 mile run
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bb row: up to 225x8
db rows: 4x15 up to 90
lat pulldown: 4x10
db curls: 8 sets
simple and quick workout
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Just sore all over, last night had 0 energy and a headache at work so i slept quite a bit today.
1 chicken breast
3 eggs with 2 slices of cheese
1 banana so far (cramping issues)
protein shake later and either supper or protein shake tonight
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cleans and oly lift is nice
Yeah I enjoy them, i just cant take them seriously yet until i make a home gym. They frown upon dropping steel plates from overhead in a public gym haha. Once I do I'd like to see how strong I can get with them.
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woke up with a headache at 630 n again at 1030. took stuff for it so its startin to go away.
my driveway is approx 900ft long and im going to attempt to flip my tire down it and back. also do farmers carries with fat gripz
i feel like i am back and not gonna be a lazy pos. going to get up on my diet better and be more consistent with the gym. Also sleep is something i need to work on, lately its been like 1-2am ive been going to bed, instead i want to try for midnight (i get home at 1130)
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no sleep last night gotta put an air conditioner in my room tonight n get at the gym tomorrow
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unloaded 2000 cases of tea tonight for a workout
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fat grip bench: 45/95/135/165/185x10
205x8/225x3x5
db flyes: up to 50sx3x10
db hex press: up to 60x3x10
push upsx10 3 rounds at floor and 2 different inclines
bicep curls db n bb
lat pulldowns
db row
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Pre-exhaustion db side raise, 3 different grips for 10 reps each with 20/25/30lbs
Fat grip OH press
Supa set
Cable rear delts
95/105/115/125/135 sets of 10-7
cables remained 10 reps each
tricep work
tried curls but i ripped ass and thought i shit myself so now im in the bathroom
tomorrow is legs n back with 1 crossfit wod
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nothing today, spent all morning installing a printer n printing my resumes n shit out. will get after it tomorrow.
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cleans up to 185, felt shitty
squats: felt shitty up to 300 for a quick single
rdl up to 300 for 5
just tired, being bored at work is making me lazier and exhausted throughout the day
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maintaining weight until my interview(s) are over..idk how many there are. I'm actually kind of finding it hard to maintain with all of my walking (average 5 to 8 miles a day) I've had to eat shitty lately. I'm hoping tuesday is the only interview then i can drop weight.
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cleaned on friday and walked 8 miles and had to wear a suit for cleaning which made me sweat probably 5lbs off n i gotta do it again today too. gonna hit overall on monday because tuesday i have my interview.
I cannot wait to get this new job lol.
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Bench
95/135/165/185x20-10
225x3/250x3x3 no leg drive
Db flyes: 35/40/45x10
tricep work: cable pushdowns
fran 21-15-9
45lb thruster
fatman pullups
push ups
21 high
15 medium
9 floor
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last night i moved by hand 1300 full cases and 1300 empty cases all night
interview this morning so nothing but ill be doing that shit at work all wk.
walked about 6.5 miles
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last night we upped it to 2100 cases and my back is sore AF which alwats causes me to have a headache. We are doing this all wk so i may get 1 or 2 workouts in cuz this is a workout itself.
Walked 5.5 miles
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worn out but we tooknit easy yesterday with only 1500 cases.
rdl: 95/135/185x10/225x3x10
Lat pulldowns: 6 sets increasing weight for 10 reps
bicep curls: surfed the rack
I had a good idea for a xf workout but my shoulders blew up almost immediately.
idea was
#95 OH press for 100 reps
if you stop on an even number its 10 push ups
Stop on an odd number its 10 inverted row or pullup
i got halfway and my shoulders are just supa pumped
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Maintenance mode is over. I still have 1 more interview and even thoughy suit fits perfectly, my dress shirt was way too tight about my neck so i can stand to lose weight until it comes up.
Starting weight roughly 270
i weighed in with heavy shoes and without taking my dumps at 273 so around 270
Will start running again tomorrow, if my shoes rub my heels again ill hold off running and buy new shoes. Will cook some chicken when i get home, have my brotein shake and cut back on carbs a bit. nothing too drastic, there are things such as those that i can do to drop weight without jumping all in and risking getting sick of doing it in a week.
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cant remember if ive worked out since my last post.
This past week was rough, my fingers feel like i have arthritis in them but ik they are just fucked up. we did over 8k boxes so i loaded up over 16k total. today is just going to be a push day with a .5 mile jog or mile depending on how i feel. I had super cramps last night in basically my entire lower body so ill see how my calves feel beforehand.
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bench up to 275x3
CG bench on 3 boardx225x10
185cgx10
Incline db press: 70/80/90x10
Incline hex press: 40x10/50x2x10
OH press: 95/115/135x10
db side raises: 3 gripsx3x10 with 25
tricep cable work
shoulder finishers
.5 mile run
Weight: 270
I will get more detailed once i order a chromebook.(i just hate typing on my phone) my laptop is shot and I'm sick of spending a lot of money on shit that will just be obsolete in a year.
I made chicken salad using 2 breasts/black pepper/lemon juice/celery, grapes,1/4cup mayonnaise,mustard, etc.
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RDL: 135/185/225/275/315x10
Lat pulldown: 5 sets of 10 with a 2 second hold at the bottom
Trapbar Shrugz: 235x3x10
bicep curlz for 3 sets of normal, hammer and idk elbows out, palms up and bring them up to your chest so the side closest to you touches your chest.
Nothing major, tomorrow will hit wheelz
thurs will be olympic and friday will be xfit
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Yesterday
squat: 225x5x5
Workout partner is just starting up again so we didnt go heavy
DB front squat: 80/90/110x10
Hammy curls
some arms
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Light olympic stuff
cleansx 10 from 95 to 165
Snatchx10-5 from bar to 95
DT@95lbs in 7:35 #horrible
i think its 12-9-5 for 5 rounds of deadlift-clean-OH Press
Gym is pretty much empty so gonna think of another xfit thing to do
50-40-30-20-10
JJ-AS-WB-PU-Burpees
Before each one I did a set of 50 jump rope and ended with jump rope.
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Bench: Fat gripz
up to 225x1x5
Regular: 225x3x5
Hex db press/db fly supa set@35
3x10
tricep supa set
the 50-40-30 etc workout
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exactly 1 mile long farmers carry 55lb trap bar 0 breaks
Some dunkz
9ft barely failed with like a 6ft run up area lol
mostly did 8.5 n 8ft stuff for fun.
Not too bad considering how heavy i am and how weak my squat is
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Tried to do deadlifts but my flexibility is so shot that just getting into position i was lifting the bar up befire i even got into position.
Had to do some rack pulls from mid shin
Went up to 2225x3x10-15
-wrecked from yesterday
lat pulldown 6 sets of 10 with 3x straight bar and 3x other handle lol
curls for gurls, surfed the rack
5 min walk to .25 then ran to 1 mile at 6mph
a 10 min mile on a treadmill is reasonable and right now I'm sure i can do 9s, that .75 at 6mph wasnt too bad
Monday I also walked 7.3 miles
gotta take a dump n go home
oh yeah i didnt get that nuke plant job so I'm stuck where I'm at
oh well, when i get the wknder job ill make in 2 days what i make now in 4 so thatll be a plus.
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also @269lbs
I think I should make the goal of 260 by the end of july
lets make it 259
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had about 40 mins to finish everything so i went quick
squat: up to 315x1 felt like 85%
Db front squat: 70/80/110x10
Hammy curlsx3 sets of single legs
50-40-30...workout
tomorrow is track day and i wan to run 1 mile, 1 lap normal 1 lap running backwards and alternate. I think itll be a good one
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2 wins today
dunkin donuts got an extra wake n wrap and
Drumroll please
dadadadaaddaddadaddaaadadada
Weight: 266, lowest since the academy and i didnt take my second dump and i had 2 burgers n salt potatoes before bed
Bench, 2x225x8
1x235x8
db press/hex press supa set with chest machine 3 rounds for 10
tricep work
DT @95lbs
will be getting more crossfitty
Tomorrow i wanna do
rdl/bent over row/fat man pullups for 3 rounds of 10
lat pulldown supa set biceps
then for the xfit wod,
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 push ups
Then, 5 minutes of:
wall balls
Then, 5 minutes of:
7 snatches, 75 lb.
7 db cleans
Then, 5 minutes of:
Rowing (calories)
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I did that workout i posted earlier minus the rows, the old chick was on it.
I was sweating like a mofo, it felt great.
tomorrow
shrugs/db side raise/front plate raise
seated db clean and press
face pulls
the 50-40-30etc workout
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yesterday was officially 9.49 miles walked but I'm sure i hit 9.5
Had to shop last night n got home late and woke up late so just relaxing before work. Tomorrow is legs n wil hit up shoulders in a wod.
buddy made a home gym so ill be going over there for olympic days
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yesterday was officially 9.49 miles walked but I'm sure i hit 9.5
awesome. we basically walked the same distance yesterday.
long walking is so refreshing. could barely go to sleep last night, was so awake from the long walk.
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yesterday was officially 9.49 miles walked but I'm sure i hit 9.5
awesome. we basically walked the same distance yesterday.
long walking is so refreshing. could barely go to sleep last night, was so awake from the long walk.
Yeah mine was at work, i was mostly going up and down stairs and crawling around the highlines, i was whooped haha
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super sore n tired
Hammys and glutes wrekt
Skwaats: Just worked up to 165x3x15
Hammy curls: single leg for 3x10
shoulder work then walked.
Really hot last night at work and sleeping so i woke up and just didnt want to sweat too much
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Rest day
Body feels shot
Tomorrow is a track day warm up, .5 mile run normal and .5 backwards, switch every 1/4 mile
Then olympic day
will do the same on sunday
Diet this wk has been red meat, some fruits, random little "bad" things. I feel good though with more energy and feel leaner, not sure if i look it but im feelin it haha.
10 more pounds and I should be back in the XL shirt game and I wont have to pay an extra 2 dollars for shirts lmao
I also ordered a tripod for my phone so i can start filming some stuff.
If i get wknder status at the end of the season then when i get offered to go back to corrections ill take it so basically getting in shape for that. If i can get do 215 I'll be happy, I should be pretty lean at that weight
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bad cramp last night in my leg n my calf n hammy hurt like hell today, will do track work tomorrow.
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269, i think I'm just backed up from the red meat, feeling pretty bloated
Bench: up to 275x6
cable flyes and tricep pushdowns on cable crossover
21-15-9
thrusters/push ups (3 sets, 1 high, 1 medium, 1 on floor) so 7-7-7/5-5-5/3-3-3 for push ups only
time: 2:53
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do you weigh yourself at the same time when you do it?
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do you weigh yourself at the same time when you do it?
Yeah about 9ish is when we finish our workout
I'm back down to 266 so all is good haha
not a lot of walking at work this wk so will be running each day to compensate
Lat pulldownx6 sets
db clean and press: 50/55/60x10
bicep work
10-10-9-9.....1-1 of deadlift and push press
weights were too light but my buddy was dying so i didnt go overboard
set 10-7 @135/95
Set 6-4 @185/115
rest was 225/115
mile run
some ridiculously hot chicas there which motivated me to get to. Xl status haha
i think next wk i want to try no meat to kinda cleanse or some shit, do protein shakes and eggs
for protein and just make salads, maybe do high fat low carb
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So eating today is
burgersx2 (only pickles and a bit of dino bbq sauce)
eggsx3
turkey bacon by 6 strips
right now my dog just ripped ass
burgerx1 only bbq sauce
Nanersx2
a little bit of sweet potato chips
tonight protein shake
dont care about the sugar in the bananas because im sick of waking up due to cramps and if I start gaining legit weight ill cut back a bit
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Food so far
coffee
protein shake w/fiber
panera bread cheese bagel thing
Squat: triples up to 275
-These just arent getting better due to xfit workouts earlier in the wk and whatever i put on mondays i usually make the most gains in.
Db front squat: 40/45/50x10 used 2 dbs
hammy curls SL: 3x10
1 person rows for 4 mins while the other person did farmers carries, then:
50 snatchxbar
30 inverted rows
1 mile run
weight: 267, will know a legit weight by next Friday or so, just gotta eat up all the meat i have and take a wk off and become some kind of temp vegetarian.
Theres a girl who goes to the gym now that has a booty that just wont quite and her friend that belobgs in a Victoria's secret show so thats my motivation.
I'm hoping I'll be low 260s or high 250s next wk.
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random shit today
tricep extensions, db flyes/press, arm work etc
3-3-3 EMOM
DB clean-f :ibsquatting: -oh press
5 min mark i increased repsx1 at each min after that
crapped out on round of 10
made sweat angels
booty booty booty was in there again and even though i look like dog shit i think she was checking me out
i got a free fat burner from the company I'm a beta tester for.
Burn XT by jacked factory
just took my first serving so will see what happens.
tomorrow is a sweat day
4x crossfit wods
2 short ones and 2 long ones
want to string them together so its about an hour straight
2 20 min ones and 2 10 min ones
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https://games.crossfit.com/workouts/regionals/2014
I'm going to do event 6 and change some of the exercises like the box jumps to push ups or cleans or something
i will do that then karen which is 150 wallballs and see how i am for time.
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did some snatching and oh squats
made it to the second round of deads and just doesnt feel right, not recovering as fast as i should so I'm ending it. will try to recover and do something else.
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weight was like 265.9 without second dump and full gatorade in muh belly
tried to continue but even after i recovered (took forever) once i started db cleans it just went right back to feeling like shit. Booty booty booty was in there and I'm not afraid to puke after a workout but i didnt want to gross them out.
I'm going to try and get bloodwork done, for some gay reason i think the ones you can order online are banned in nys, ill have to check it out. Just major cramps last night so just want to see why I'm using a lot of potassium and I'm always low and just as a general check up. i have 1 wk for 5lbs and i doubt ill get there but ill go for long walks n shit this wknd to keep active.
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the going to bed late, waking up early took its toll, woke up at 10:20 and thats the latest I've slept in for quite some time. Will still go for a walk, just got a few things to do first.
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nothing today, made homemade chicken wings (oven and air fryer cooked) and the sauce wasnt all that hot....but im dying over herr. i dont trust myself going to the track since the bathrooms are usually locked.
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got to the gym late
Bench: 225x10/275x3/300x1/315x1
315 felt easy
hex press: 3x10@40/45/50
tricep work
tomorrow my workout partner wont be there so ill get olympic lifts in and a xfit workout
gym will be closed from the 7th to the 14th so that wk will just be track work and biking.
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still 265
last night worked 8 hours straight no break
light cleans and snatches with a squat catch, did a few cleans at 95lbs and a few snatches at 65 and oh squats at 95 just to work posture and get blood flowing
10-9-8-7....1
DB cleans with squat catch@35s
DB snatch....@30lbs
DB swing@40lbs
idk if my cardio is this bad or I'm just worn out cuz this was way worse than I thought it would be.
tomorrows another day but still felt good to do
work last night was cleaning and i have to wear this yellow suit that feels like a sauna suit and my clothes were literally soaked with sweat.
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nothing today, made homemade chicken wings (oven and air fryer cooked) and the sauce wasnt all that hot....but im dying over herr. i dont trust myself going to the track since the bathrooms are usually locked.
hah. absolutely sucks that it's not acceptable to just go take a dump in the bushes.
still 265
last night worked 8 hours straight no break
light cleans and snatches with a squat catch, did a few cleans at 95lbs and a few snatches at 65 and oh squats at 95 just to work posture and get blood flowing
10-9-8-7....1
DB cleans with squat catch@35s
DB snatch....@30lbs
DB swing@40lbs
idk if my cardio is this bad or I'm just worn out cuz this was way worse than I thought it would be.
tomorrows another day but still felt good to do
work last night was cleaning and i have to wear this yellow suit that feels like a sauna suit and my clothes were literally soaked with sweat.
sounds like you could be a bit worn out from previous posts but, those circuits are always rough. I don't fux with them, they wear me out. I found this dude once online, did crossfit & crossfit endurance (or something) for marathon running, swore by it. low volume running, supplementary volume via crossfit WOD's & stuff.
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yeah i never saw wods do much for long distance running but short distances for a fast time it helps a lot. First time i did like an 11 min 1.5 mile was doing. CF.
i probably am worn out but once i make weekender I'll only be working 2 days a week but making the same as i do now in 4 days so I'll have a lot of free time. should be beginning of october so just gotta roll with it.
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RDL: 135/185/225x10
275/315x5
Bent over row: 135/155/175x10
lat pulldowns: 4x10
Curls for girls: 35x3x10
1 mile run@9:30
not going to increase distance until I am under 250.
I think with life stress and physical stress my magnesium and zinc levels might be shot which can cause the carb cravings so I will be ordering some ZMA soon.
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nothing today, made homemade chicken wings (oven and air fryer cooked) and the sauce wasnt all that hot....but im dying over herr. i dont trust myself going to the track since the bathrooms are usually locked.
hah. absolutely sucks that it's not acceptable to just go take a dump in the bushes.
still 265
last night worked 8 hours straight no break
light cleans and snatches with a squat catch, did a few cleans at 95lbs and a few snatches at 65 and oh squats at 95 just to work posture and get blood flowing
10-9-8-7....1
DB cleans with squat catch@35s
DB snatch....@30lbs
DB swing@40lbs
idk if my cardio is this bad or I'm just worn out cuz this was way worse than I thought it would be.
tomorrows another day but still felt good to do
work last night was cleaning and i have to wear this yellow suit that feels like a sauna suit and my clothes were literally soaked with sweat.
sounds like you could be a bit worn out from previous posts but, those circuits are always rough. I don't fux with them, they wear me out. I found this dude once online, did crossfit & crossfit endurance (or something) for marathon running, swore by it. low volume running, supplementary volume via crossfit WOD's & stuff.
I should add, if you do continuous 20, 30+ min wods where you're constantly moving and mostly hitting low intensity legs as far as air squats or wallballs i can see how it will help with reducing lactic acid build up. I'd also throw in shorter wods that make you miserable so you can get through the suck. The longest I've ran at one time was
a half marathon and I can't remember if i was doing CF at the time so i might have lied earlier. I'd say as long as you do safe movements and focus on form it would work great, i do remember recovering very quickly from high heart rates like 170 to 120 within a minute or some shit (the treadmills heart monitor so not 100% accurate lol)
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I'm a posting machine today, I've had to buy a lot of shit lately so the laptop is being put off but once i get it I will be more involved with other journals, just hate typing on my phone.
With the weekender position starting in october i feel like i should buy a truck with a plow and dump bed. i will have a ton of free time so i can use it to obviously plow and do roofs in the winter time, summer time i can get back into landscaping, collect scrap metal, move shit for people etc. I was thinking about just going back to 1 of my old jobs during the week but i want to take a chance on myself and I really don't want another boss. When i get offered an apprenticeship then I will have to stop because i will be way too busy but not sure how long that will take. O yeah, also will be buying Matt Wennings belt squat in the future.
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Nothing today, decided to go out and have a little fun so i hit up a strip club haha
will b back at it tomorrow
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264ish, didn't eat yesterday really.
skwaats: up to 275/315x3 then 335x1
db squats: up to 180x5 (90s)
hammy curls: 4 sets of 10
21-15-9@95
deadlift/clean/OH Press
.5 mile run
I strained my forearm at work yesterday but i pushed through it.
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Feel bloated like i gotta fart constantly and idk why. Will take in a fiber shake tonight n hopefully get that taken care of tomorrow and risk going to the park hoping that the bathrooms are open.
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Just been trying to sleep as much as i can to recover a bit better this wknd. trying ti use the broom last night killed my forearm so will take it easy on things like deadlift n cleans this wk.
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Just been trying to sleep as much as i can to recover a bit better this wknd. trying ti use the broom last night killed my forearm so will take it easy on things like deadlift n cleans this wk.
i read that as "trying to use the bathroom last night killed my forearm" .. I think because the sentence above, kind of bled into this one. Had to read it ~4 times before it made sense.
lmfao.
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Just been trying to sleep as much as i can to recover a bit better this wknd. trying ti use the broom last night killed my forearm so will take it easy on things like deadlift n cleans this wk.
i read that as "trying to use the bathroom last night killed my forearm" .. I think because the sentence above, kind of bled into this one. Had to read it ~4 times before it made sense.
lmfao.
lmao yeah i did the same thing, we use a shovel to sweep up shit into at work and you have to get into a weird position with the broom to sweep it up and even that had it aching.
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Getting cleared out
this wk is operation lose as much weight as possible, friday i am getting my haircut and asking my hairdresser out (shes super hot and owns it)
What I plan on doing is xfit circuits with increased running. Today will involve idk yet, TBC
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Think i tweaked my back a bit, will know later if it gets worse
bench: 135/225x10 - 275x3 - 285x3x1
Hex press/rolling dumbbell extensionsx3x10
tricep work
grace@95lbs (30 clean and press)
Forgot her name@65lbs ( 30 snatch)
DB Clean/snatch/swing
went 21-15-9 but on 15 my back tightened up a lot. To fix this i bought a reverse hyper
https://images-na.ssl-images-amazon.com/images/I/41CjmIox2zL._SL1500_.jpg
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still super tight, going to stretch, foam roll and do an incline walk today.
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Think i tweaked my back a bit, will know later if it gets worse
bench: 135/225x10 - 275x3 - 285x3x1
Hex press/rolling dumbbell extensionsx3x10
tricep work
grace@95lbs (30 clean and press)
Forgot her name@65lbs ( 30 snatch)
DB Clean/snatch/swing
went 21-15-9 but on 15 my back tightened up a lot. To fix this i bought a reverse hyper
https://images-na.ssl-images-amazon.com/images/I/41CjmIox2zL._SL1500_.jpg
damn nice. I really wish I had taken up an offer to buy the reverse hyper from Memorial Sportscenter when I left .. well it wasn't even "buy it", it was just "take it" .. needed a uhaul/truck etc tho, and just didn't. Bad move. Loved reverse hypers.
hope your back is good.. don't go crazy/heavy on the reverse hypers right now, just repping them out light will probably feel amazing.
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Yeah thanks, i ordered it on amazon from westside barbell and it was 700 with shipping, on their website its like 100 bucks less, oh well.
If it was a commercial one holy shit you missed out on like a 1500-2500 dollar piece of equipment lol
Right now its super tight along with obliques and abs.
8am 1hr walk 7 incline@3.5mph
1230pm 10 laps around yard (200 steps each) w/20lb weight vest
4 rounds holding trapbar overhead
6 rounds holding it normal
I think it was just going into front rack positions with the db curls and not being flexible enough and eventually my back just said F you. Doesnt feel strained or anything so i should be fine.
As far as the hyper ill probably go with 50lbs and do like 4x15-20 and get form down before that.
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Food
eggsx2
1/2 chicken breast
100 gram protein shake (50 each)
turkey sausage n cheese sticksx2
tonight 2 eggs, chicken and shake
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Yeah thanks, i ordered it on amazon from westside barbell and it was 700 with shipping, on their website its like 100 bucks less, oh well.
whoa nice.
If it was a commercial one holy shit you missed out on like a 1500-2500 dollar piece of equipment lol
ya it was.. and it was formerly a reverse hyper in one of the Miami Dolphins training facilities - they donated a bunch of equipment to us from some small training + rehab facility. Pretty sure it was an elitefts one.
epic fail on my part.
What's the url to the one you bought? I can't even find the damn reverse hyper on elitefts's shop search wtf.
found a slight photo of it from some video:
(http://i.imgur.com/HzUbuVQ.png)
Right now its super tight along with obliques and abs.
8am 1hr walk 7 incline@3.5mph
1230pm 10 laps around yard (200 steps each) w/20lb weight vest
4 rounds holding trapbar overhead
6 rounds holding it normal
I think it was just going into front rack positions with the db curls and not being flexible enough and eventually my back just said F you. Doesnt feel strained or anything so i should be fine.
As far as the hyper ill probably go with 50lbs and do like 4x15-20 and get form down before that.
nice!
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https://www.westside-barbell.com/products/the-scout-reverse-hyper
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Just gonna do some more walking today, averaging about 4 to 6 miles without what i do at the gym. Yesterday was about 7.5 or so total, i just havent been put at jobs this week where I walk a lot.
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exactly 1hr walk
3.28 miles
slowed down the last 15 minutes because people came onto the track that were slow AF
Going to eat, stretch and do another workout
21-15-9 thruster with trap bar lol ill see how it goes and burpees
Wasn't bad and trap bar thrusters feel 10000000x better but only at light weight.
Also soon going to buy a polar heart rate monitor with watch to track calories n shit burned throughout the day
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exactly 1hr walk
3.28 miles
slowed down the last 15 minutes because people came onto the track that were slow AF
Going to eat, stretch and do another workout
21-15-9 thruster with trap bar lol ill see how it goes and burpees
Wasn't bad and trap bar thrusters feel 10000000x better but only at light weight.
Also soon going to buy a polar heart rate monitor with watch to track calories n shit burned throughout the day
ooo nice.
Reminds me, I want to wear mine soon when doing an intense walk .. curious to see how high my HR is. Walking hard seems to definitely raise it up a bit. I think I remember my HR was around 150-160 BPM when doing non-stop walking lunges.. With walking I imagine it's 120-130, dno tho.. need to find out.
pC!
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exactly 1hr walk
3.28 miles
slowed down the last 15 minutes because people came onto the track that were slow AF
Going to eat, stretch and do another workout
21-15-9 thruster with trap bar lol ill see how it goes and burpees
Wasn't bad and trap bar thrusters feel 10000000x better but only at light weight.
Also soon going to buy a polar heart rate monitor with watch to track calories n shit burned throughout the day
ooo nice.
Reminds me, I want to wear mine soon when doing an intense walk .. curious to see how high my HR is. Walking hard seems to definitely raise it up a bit. I think I remember my HR was around 150-160 BPM when doing non-stop walking lunges.. With walking I imagine it's 120-130, dno tho.. need to find out.
pC!
Yeah this one is a chest strap and the data can go to the watch or your phone. the watch is pretty expensive so i might just get the monitor and use the app
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ugggh took forever to fall asleep, heading to the store to get new clothes, mine are getting big
i will think of a wod to do around noon
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with 20lb vest AMRAP
Jump ropex50
RUNx600ft
10 air skwaats
5 burpees
made it to round 8 finished the run when the timer went off, finished round anyway like a boss
felt good, paced too much at first but kicked it into gear halfway through. Consistent heavy breathing but not physically worn out until the last 2 rounds.
Also yesterday was 8 miles total.
The fucking clothes I used to buy that made a hot chica i used to know want me when i wore them don't fit. I tried on a xxl and it fit like a Large so either they are getting cheap or they think we are tiny european men.
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fatass update
My waist is smaller at 260-265 than it was when i was in 10th grade at 220
I have 42 pants on now with my belt all of the way tightened up with holes i had to put in myself and they are still falling down my ass. Will get 40 and 38s tonight and see if i can make it down to senior year which was like 34.
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Nothing today
Bought new clothes trying to care more about my appearance and not dress like a bum anymore. Along with that and the drop in weight I pulled some slick moves and got my hairdressers phone number.
Weight wise idk but id guess 260-263
Going to rock out the reverse hyper tomorrow before the gym.
REVIEW
Jacked Factory Burn XT(I think)
Fat burning wise idk, unless youre on winstrol or a eca stack there really isnt any significant fat burning stuff out there.
Appetite Suppressant
10/10
Strong enough to keep cravings at bay but i can still get my meals in without going overboard. I havent felt one this strong since lean FX which gave me insomnia.
i keeo forgetting to take my zma but ill leave it on the counter so i remember.
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there you go, i was waiting to hear what happened with the hairdresser. godspeed following up on that.
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Yeah haha going to ask her out on sunday
Crap day kind of, losing weight and strength
Skwaat: up to 275x3x3
RDL: 225x3x10
Curls (bis and hammy)
21-15-9 clean/snatch/push up
Shot the shit with a friend for a bit
Going home to hit up some reverse hypers then at noon will do that 20 min AMRAP i did yesterday and try to do better
Weight: 263. Officially tied for lowest since 2015
Going to get more strict with the diet (its been pretty loose so far lol) while eating at work instead of when i get home.
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Decided on getting a dexa scan for all the body fats and bmr and all that. It's only 80 bucks but I will wait for my season at work to end so i can focus on doing it right(fasted with little water intake, they will show up as LBM) So around October i will do that.
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2 mile walk
Bfast
Turkey baconx5
Eggsx3
Coffee
1 smoothie
Gonna do some bw shit later.
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Yesterdays food wasnt too bad
Morning workout
3 miles total, did something like walk 2- run 1- walk 1 - run 2 - walk 1 - run 5 or something, either way it said 3 miles on my phone
Running cardio wise feels fine just felt like my legs were lead.
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So i wanted to track my measurements back in December 2016 and it lasted for 2 wks lol
12/17/16: 276.8lbs
Chest: 50
Gut: 50
Waist: 46
Arms: 15.5 unflexed and no pump
Quad: 27.5
Today: 260-265
Chest: 46
Gut: 46
Waist: 43
Arms: 16
Quads: 27
When I started this i was back up to 285 so i would have been significantly bigger especially in my gut.
Goals:
Weight: 215
Chest: mid 40s
Arms: 17/18 unflexed and no pump
Waist: idk whatever it is at 215
Quads: same
Gut: 34
Going to do another workout in an hour
That 20 min amrap except it'll be 30 mins this time with reverse hypers
Idk how many rounds but last 10 mins i took my vest off. HR after was 152, took a bit to get it to read so maybe 155 or so. If i had to guess on rounds id say 10
So i tried my xl shirts on and they fit just not a completely comfortable fit, still too tight around my mid section, its not bad but i like it a little loose. 10 more lbs should do it and right now cookin up crab meat and flounder. Going to break that up into 3 meals and take in 2 protein shakes tonight.
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Also the hairdresser isnt talking a whole lot, oh well, theres a hot girl at work that is single. Apparently she runs a lot, does half marathons and shit but doesnt look like it. She has a flat stomach but thick legs n booty so Adarq i may be about that run life sooner than i thought.
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4 mile walk, looked like it was going to storm so i went home and did my second workout
100 push ups
200 squats
300 jumping jax
Going to attempt a modified Murph on friday so i will see how that goes.
Official unofficial weight
260.6 with a dump in me, droppin bombs now and will see if i can see 259 today.
So long story short i gave the hairdresser a stuffed animal for her son that looked just like her dog since her son and the dog are bffs. Didnt hear from her after that and apparently the dog ran away so yeah horrible timing.
Anyway i couldnt be happier, i am making better progress now than when i was trying to be strict as hell and over working myself.
For the dexa scan id like to be in the 240 range so thats my goal for october.
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259.8 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :trolldance: :trolldance: :trolldance: :trolldance: :derp:
I just tried on 38 pants and i can get them on but thats about as tight as it gets but going from a tight 44 to a tight 38 aint a bad start. Still have 48lbs to drop.
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o shit I see a 5 in the second digit.
:highfive:
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Hell yeah next goal is a 4
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Getting ready to head out for my walk
Not too sure what i will do for my second workout but will think about it while i am walking. Im going to try for 1.5 hours, try to get a bit more mileage today and tomorrow because I'll be doing a job today that doesn't require a lot of walking.
I've been off my fat burner for 3 days or so and just no massive cravings really so thats good, ill jump on them today and finish out the bottle
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6 mile walk from 8:15 to 10am with 1 poo break.
Relaxing and figuring out my second workout
Eating bfast
Turkey baconx6
Eggsx4
Macaroni salad(small thing of it)
Coffee
I feel a lot better, more confident and relaxed. I cannot wait to get to 215ish and if I get an apprenticeship there is a gym around there thats a legit gym that was formerly an automall so its huge as shit.
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Mod my workouts
Similar workout but legs n shoulders are together with an arm-shoulder- back day on sat, sun long duration cardio, fri xfit
Before each workout will do a warm up with opposite muscle group, still do 1 wod a day and walk my road each day.
Im hitting arms-back n shoulders twice because they are weaknesses.
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Walk x 3 miles
20 min AMRAP
25 jump rope
600ft run
5 thrusters with trap bar
5 burpees
Wanted to get work in but not exhaust myself for my modified Murph tomorrow.
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Watered down Murph
1 mile run
100 push ups - 200 air skwaats - 300 JJ
1 mile run
11:30 splits for the mile but it really wasnt that bad. I've tried at a heavier weight and id either cramp up or puke. This one was fairly easy.
I also did it in American flag parachute type pants so that takes away like 30lbs.
I started using pink Himalayan salt and it's helped my cramps in my legs n shit.
I have the wknd off so i will be doing 2 long walks and 1 wod
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Also
I tried on those 38 pants again and they fit just right now instead of too tight.
My meals have been pretty small though
Eggsx3
Turkey bacon x 6
Protein shakes x 2
Then at night ill do something to get calories in.
With the weekend off ill do some meal prep and go shopping tonight
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nice!
also,
(http://4.bp.blogspot.com/-QusA2JwcxbU/TlGxq2uXgDI/AAAAAAAAAiY/6hI7xWyqK8E/s1600/NapDynamite_078Pyxurz.jpg)
??
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Lmao yes they even use that picture in the description on amazon
I got asked to come in tomorrow so normal workouts n shit. Still have sunday off
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Strava says i did 3.6 mile run while my s health says 4 miles lol. I feel like if anything its 3.9 miles. I ran down 1 said of my road which is about .5 miles 1 way so thatd be about 1 mile then the other direction from my driveway is 2 miles down and back. I ran down the short way then the long way (3 miles) then down the short way again and down my driveway (4 total)
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Food
Coffee
Turkey bacon x 6
Eggs x 3
Small container of amish salad noodle thing
Serving of sweet potato chips
1 smoothie container
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3.8 mile walk so strava was right and the s healthbwas too but strava didnt start til the end of my driveway.
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Weight: 260
This weigh in was post walk and post bfast with shorts n shirt on
My other weigh ins were shorts only and fasted pre or post walk i forgot which.
So i had 3 eggs, 6 turkey bacon strips, 4 ounces of steak, a cup of coffee and 2 bottles of water and a smoothie and weighed in only 1 to 2lbs heavier than completely fasted last time. If i had to guess which i will find out tomorrow since the gym is open, id say 256
Just did some jumping, dunked 9tt easily with 1 foot, grabbed 9.5 with 2 ft n almost touched 10 with 2ft so with 1 ft i can at least snap 10ft
Gonna wait for the Mennonites to get done with their lunch at the park and go for a walk.
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Posting machine today
Also I will be training on the packer hopefully the week after next which means i will be doing day shift. For those 2 to 3 weeks I will do the same as I did this wk. I hate going to the gym later with people getting in my way.
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I started using pink Himalayan salt and it's helped my cramps in my legs n shit.
that salt is from pakistan, i have a lamp made out of it in my living room.
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I started using pink Himalayan salt and it's helped my cramps in my legs n shit.
that salt is from pakistan, i have a lamp made out of it in my living room.
Oh Yeah i heard the lamp is supposed the help out with like your mood or something. It works though i like it.
Workout. It's been over a week so taking it easy this wk
Bench: up to 225x5
DB incline press: 50/60/70x10
DB flyes: 30/35/35x10
Cable push downs with v bar and ropex3x10
Supinaked fuck it, fucking autocorrect instead of supinated it's now Supinaked db extension: 35x3x10
WOD
50/40/30/20/10
PU-WB-AS-Clean-Snatch
Max push ups with slingshot the finish
I didn't bring my running shoes so ill be running at home.
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I'm ending tomorrow's workout with push ups and squats to Flower by Moby
Green Sally up, green Sally down (I think it's green) you move up and down with the song.
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2 mile walk at 3.5mph 9 incline
Rdl: 135/185/225/225/225x10-8
Bent over row (strict): 135/155/155/155x10
DB row: 60/70/80x10
Face pullsx3x10
Lat pulldownx4x10
Curls: 20-40 alternate between normal and hammer every 5lbs for sets of 15
Bb curl burnout: bar/55xa lot
Moby challenge
Push ups: made it 45 seconds in lol paused and continued to 1:20
Air skwaats: complete
Chest/tris/ quads wrekt
Feels good though, the walk definitely feels better than just going on the road.
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I'm ending tomorrow's workout with push ups and squats to Flower by Moby
Green Sally up, green Sally down (I think it's green) you move up and down with the song.
solid lmfao. It's "Bring Sally up, bring Sally down .. "
:D
https://www.justsomelyrics.com/423338/moby-bring-sally-up,-bring-sally-down-lyrics.html
incredible how many people think it's "green sally up", according to a google search. that's funny as fuck. :trollface:
http://www.youtube.com/watch?v=AZ2c3qNK8sE
fwiw, gone in 60 seconds was great.
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I'm ending tomorrow's workout with push ups and squats to Flower by Moby
Green Sally up, green Sally down (I think it's green) you move up and down with the song.
solid lmfao. It's "Bring Sally up, bring Sally down .. "
:D
https://www.justsomelyrics.com/423338/moby-bring-sally-up,-bring-sally-down-lyrics.html
incredible how many people think it's "green sally up", according to a google search. that's funny as fuck. :trollface:
http://www.youtube.com/watch?v=AZ2c3qNK8sE
fwiw, gone in 60 seconds was great.
Yeah that's what I thought but that's what the lyrics say when I play it on my amazon player. Idt anyone will ever know the truth lol
Yeah that movie is the reason why I like mustangs
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Squat: up to 275x3
Oh press: 95/115/135/155/135x10-6
DB squat: 100/120/140x10
DB side raise: 25/30/25x10
DB lunge: 30x3x10
DB front raise: 25x3x10
Cable rear delts
Hammy curls: instead of lying down all the way, I go up on my elbows so my back is parallel with the floor. Doing this hits morning hammy so freaking hardcore.
7 min amrap
1-2-3.....9
Clean and press
Wallball
30 min walk@3.1 @10 incline
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Tomorrow is my xfit day, friday is a walk and saturday is hitting weak areas.
On my walk days I will be doing what i did last week. Also, will be ordering kettle bells soon.
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I'm ending tomorrow's workout with push ups and squats to Flower by Moby
Green Sally up, green Sally down (I think it's green) you move up and down with the song.
solid lmfao. It's "Bring Sally up, bring Sally down .. "
:D
https://www.justsomelyrics.com/423338/moby-bring-sally-up,-bring-sally-down-lyrics.html
incredible how many people think it's "green sally up", according to a google search. that's funny as fuck. :trollface:
http://www.youtube.com/watch?v=AZ2c3qNK8sE
fwiw, gone in 60 seconds was great.
Yeah that's what I thought but that's what the lyrics say when I play it on my amazon player. Idt anyone will ever know the truth lol
Yeah that movie is the reason why I like mustangs
Eleanor ftw.
(http://www.newcarsrev.com/wp-content/uploads/2013/05/ford-mustang-eleanor-gone-in-60-seconds.jpg)
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Yeah I'd like to find a 67 fastback and get the Eleanor kit for it.
30 min walk 3.5mph 4 incline
20 min amrap
5 snatch@95
10 push ups
15 wallballs
15 minutes bike
I gotta watch my diet, feels like my appetite is up due to the weights.
I bought a sandbag thing with a bunch of handles on it and comes with a 10/15/20 pound sand kettlebell bag set.
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Yeah I'd like to find a 67 fastback and get the Eleanor kit for it.
ya nice. i love muscle cars. As for new cars, i'd only really want to get a Tesla (non-gas guzzling)... but, old muscle cars to me are an exception.
30 min walk 3.5mph 4 incline
20 min amrap
5 snatch@95
10 push ups
15 wallballs
15 minutes bike
I gotta watch my diet, feels like my appetite is up due to the weights.
I bought a sandbag thing with a bunch of handles on it and comes with a 10/15/20 pound sand kettlebell bag set.
just don't leave it outside.. i made my own sandbags for lifting, way back in like 2005 or so.. left em` outside. eventually i'm lifting it, and i start feeling stings, red ants all over me .. they created a nest inside the bag somehow, and it was full of ants. nightmare.
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Yeah I'd like to find a 67 fastback and get the Eleanor kit for it.
ya nice. i love muscle cars. As for new cars, i'd only really want to get a Tesla (non-gas guzzling)... but, old muscle cars to me are an exception.
30 min walk 3.5mph 4 incline
20 min amrap
5 snatch@95
10 push ups
15 wallballs
15 minutes bike
I gotta watch my diet, feels like my appetite is up due to the weights.
I bought a sandbag thing with a bunch of handles on it and comes with a 10/15/20 pound sand kettlebell bag set.
just don't leave it outside.. i made my own sandbags for lifting, way back in like 2005 or so.. left em` outside. eventually i'm lifting it, and i start feeling stings, red ants all over me .. they created a nest inside the bag somehow, and it was full of ants. nightmare.
Teslas are pretty cool, fast as shit since electric motors put out so much torque. I'm looking at El caminos right now haha.
Yeah I'm going to use my subaru to put my sandbag stuff in.
I'll be doing the workout tomorrow, go home and do another one with the sandbags.
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Bought a wheelbarrow, sand and a 30lb kettlebell
Gonna get shit started.
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I must have just been fucked up from work this wk. I haven't slept until 10 in a long time.
Going to gather everything and figure out a workout
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I honestly feel like going back to the gym is setting me back. I wonder if i shouldont just do an upper and lower body day there and the rest do my home workouts
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I did 23 minutes of
Jump rope x 50
Run x 200m
10 snatch
10 squat
.. kbb swings
Single hand farmers carry
Felt like I rolled my ankle so that's why I stopped early
Walked 1 mile with weight vest and carrying the 50lb sandbag
also did burpees
Doing my original bw workout later.
Lastly, they are interviewing for apprentices now so I'll have to wait and see if if get one.
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Went 8 rounds plus JR, :ibrunning: , 2 squats
The weight vest doesn't have a massive impact on my performance.
Also the apprenticeship thing, I am slowly building up equipment for a home gym and if I get the job then I will be getting a 20k loan to build one after my 6 month mark.
I priced it out so far
A lot of weights, 2 bars, yoke, log, package includes rower and all crossfit type stuff is 5700, throw in a belt squat and it's around 8k then 12k for a building.
Took a nap and now going back out for workout #3 I think.
Idk insert fancy name
Death by 7s
7 minutes of burpees
7 minutes of wallballs
......................snatch
......jumping jax
.......jump rope
Kept the easy shit at the end to cool down
Not sure about wallballs, might do kb thrusters
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60 burpees
100 snatch
300 jumping jax
705 JR
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those are some fun-looking workouts.
separate building for home gym = dream.
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those are some fun-looking workouts.
separate building for home gym = dream.
ikr wtf?
Went 8 rounds plus JR, :ibrunning: , 2 squats
The weight vest doesn't have a massive impact on my performance.
Also the apprenticeship thing, I am slowly building up equipment for a home gym and if I get the job then I will be getting a 20k loan to build one after my 6 month mark.
I priced it out so far
A lot of weights, 2 bars, yoke, log, package includes rower and all crossfit type stuff is 5700, throw in a belt squat and it's around 8k then 12k for a building.
Took a nap and now going back out for workout #3 I think.
Idk insert fancy name
Death by 7s
7 minutes of burpees
7 minutes of wallballs
......................snatch
......jumping jax
.......jump rope
Kept the easy shit at the end to cool down
Not sure about wallballs, might do kb thrusters
wtf?
that's pretty sick. The yoke is especially bad ass. Belt squat too, damn. You're going to have like, random strongman/crossfit competitors showing up to your "facility" to train.. may need some kind of under-the-table membership fee :ninja:
:o
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those are some fun-looking workouts.
separate building for home gym = dream.
ikr wtf?
Went 8 rounds plus JR, :ibrunning: , 2 squats
The weight vest doesn't have a massive impact on my performance.
Also the apprenticeship thing, I am slowly building up equipment for a home gym and if I get the job then I will be getting a 20k loan to build one after my 6 month mark.
I priced it out so far
A lot of weights, 2 bars, yoke, log, package includes rower and all crossfit type stuff is 5700, throw in a belt squat and it's around 8k then 12k for a building.
Took a nap and now going back out for workout #3 I think.
Idk insert fancy name
Death by 7s
7 minutes of burpees
7 minutes of wallballs
......................snatch
......jumping jax
.......jump rope
Kept the easy shit at the end to cool down
Not sure about wallballs, might do kb thrusters
wtf?
that's pretty sick. The yoke is especially bad ass. Belt squat too, damn. You're going to have like, random strongman/crossfit competitors showing up to your "facility" to train.. may need some kind of under-the-table membership fee :ninja:
:o
That's very possible haha id like to just build one so I don't have to rent space but ill figure it out when the time comes.
Yeah LBSS they are fun, now in the gym i feel like I'm rushing through workouts because I just don't feel like being there, id rather be outside.
I figured rest day today, my body is shot. Tomorrow and the next day I have an easy ass job that I am looking forward to so ill pick it up there.
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Bench: 95/135/165/185/200/135
Do a partial rep halfway up, down then do 1 full rep and that's a count of 1, did sets of 5
DB fly: 30/35/40x10
Cable flyx3 sets
Push upsx10 on floor then 3 pins up and 6 pins up
Tricep pushdownsx3x10-15
.65 mile walk at 10 incline 3mph
I stopped at .65 because I almost dropped a load, it hit me out of nowhere lol
Will do more later
ALSO I will get my polar H10 HR monitor today. Tomorrow I will wear it when I wake up throughout the day minus when I shower
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This morning was a bust, too many fuck asses in the gym and i couldnt get my hr monitor to work. I finally did though so I'll do a workout at 1230
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I'll figure out imgur to upload a screen shot of the app for my hr monitor
Morning
DB side raisex3x10
Oh press: 95/110/135/145/145x10-6
DB bent over rear deltsx3x10
DB finishers: sit and with palms facing the floor bring the dbs up and together at belly button, chest and head level. 3 rounds with 10lbs until it burns and then some
Machine OH press drop set
30 min incline walk
19 miles so far tracked this wk. Will do a workout later if the weather holds up.
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Today was shoulders, nothing special but I guess it got the job done. Finish out legs tomorrow a writing a new plan, split body parts aren't doing it for me, going full blown crossfit again.
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Crossfits the way to go right now
Jackieish
4 min row
50 thrusters
30 push ups
Tabata
Rdl
Clean
Oh press
Then
Snatch
DB swing
Wall ball
1hr walk
Max HR was 155, Avg 95 (I put it on when I woke up)
2hrs 51 minutes it said I burned 911 calories
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Between myself and 2 other people we unloaded 5k cases last night, didn't get think bed til 2am and woke up a Ike 1030 this morning so yeah no workout haha.
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1.5 hour walk
It's getting cold at night which makes me not want to get up which happened today.
Turning my fan off, getting more blankets and wearing clothes to bed so hopefully I can wake up ready to go
Will just do a push pull squat this wk, and 1 xfit day and my days off are the bw wods
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Push day
Bench: 1.5 reps (do a full rep then a half rep and that's a 1 count)
95-205x10
Oh press: 95-155x10
Incline db press: 60-80x10
Seated Arnold press: 30-45x10
Cable work, fuck I forgot triceps
DB side raise 3 different gripsx3x10
Bus driversx3x10
Macho man wod: 3 reps OMEM from 1:00-4:59
Then odd minutes reps increased x1 and even minutes stayed at 3.
Finished round 9, almost puked
Weight: 258
Backed up though and shitty diet
Yesterday I had a bag of mixed veggies with chicken and beef flavor, I forgot the brand, 2 haddocks, 1 bag of jerky, 1 ice cream snickers bar
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Birds eye family dinner bag thing
(https://jetimages.azureedge.net/md5/c326642e4b6080e203640fdee2978cbf.500)
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chill with the ice cream snickers bars.. but damn they are good. :ninja:
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Lol never had one until i started working here, I try to walk by them
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Walked idk how far over 4 miles
At the sub shop now, the chick is super weird and new see hopefully it's not shit.
Tomorrow is a pull day
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Also, not getting an apprenticeship this time around, possible one in february
So gym plans will be put off until at least next august.
When I make weekender ill relax for a bit maybe October and find a job during the week.
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Back work
rdl/lat pulldown/ curls/ bent over rows
Just not feeling a pump, it feels more like if you jump right into it being cold it feeling tight so no bueno
At work I've been sorting cases and re-stacking them. Yesterday was anywhere from 963 to 1000.
Weight 256
Difference
I've been eating at work which makes me not eat when I get home from work
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Not gonna lie i look pretty lean compared to myself from april. Taking a pre walk dump n gonna go for 2 hours
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Went for an hour, it's cold out haha
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Food coma
Going for a walk
Will do legs on tuesday ( gyms closed on monday)
30 min walk, cut short due to bathrooms being locked so now I am going to complain because this shit is ridiculous. Will do bw wod later
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this dude is starting to increase his activity on strava ^^
:ibrunning:
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Yeah haha i forgot to turn it on today but I walked 8 miles and already hit my daily steps lol
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Today is chest and tris
Cardio idk some wod
I wore my hr monitor while I slept one night and at some point it flipped so the sensors weren't on me but it claimed like 750-800 calories burned for 7hrs of sleep and my Avg heart rate was 43 or something.
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Today is chest and tris
Cardio idk some wod
I wore my hr monitor while I slept one night and at some point it flipped so the sensors weren't on me but it claimed like 750-800 calories burned for 7hrs of sleep and my Avg heart rate was 43 or something.
haha awesome.
i've never done that.. i'd be more excited to try it if i had wrist-based HR monitoring on my watch.
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Yeah it gets annoying sometimes haha
Quick I guess weights dont matter to me for this workout cuz they were low and I gotta go back to work
Bench: 1.5 presses for sets of 5
Hex press x3 sets
Db flyes x 3 sets etc
Cable flyes x 6 sets upper and lower
Tricep work
WOD
3 reps EMOM
Snatch , push up wallball
3 reps 3 mins
4 reps 4 mins
Went to 5 reps and idk how many I did
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Rdl: 135/185/225/225x10-5
DB row: 50/60/70x10
Lat pulldown/curl supa set x a lot
walk
Back days are short, not a lot of back stuff at the
gym
The RDLs were light because I wanted to focus on flexing my lats and keeping my back tightened vs just going heavy.
Weight 256
Still at the in between area where I always stall (275, 265, 255 etc) ill always stall in the middle.
Eating at work is making me not eat when I get home so I should break through it faster than normal.
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Wonder Woman Review
The best DC movie, might be tied with the dark Knight or slightly above. I also enjoyed it more than the avengers.
The back story in the beginning made me want a spin off showing the Aries and Zeus story. Gal Gadot is my Woman Crush Everyday....so hot. I didn't know shit about wonder woman so that could be why a origin story interested me this time and kept me interested because usually I hate them. Deadpool did it right with the origin story also but besides that it's just these two. The acting was fine, the slow motion along with the music was badass and not over done.
If you have a lazy day id recommend it.
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the real life wonder woman backstory is also nuts, somebody made a movie about it. the creator was super into BDSM, hence the lasso and cuffs.
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the real life wonder woman backstory is also nuts, somebody made a movie about it. the creator was super into BDSM, hence the lasso and cuffs.
That's awesome, I want to watch that movie haha
Maybe the chick in 50 shades of gray is wonder woman
Anyway today is a everything workout, i want to walk tomorrow so hitting legs, arms, shoulders today and hit chest n back probably in a wod in some way
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Wonder Woman Review
The best DC movie, might be tied with the dark Knight or slightly above. I also enjoyed it more than the avengers.
The back story in the beginning made me want a spin off showing the Aries and Zeus story. Gal Gadot is my Woman Crush Everyday....so hot. I didn't know shit about wonder woman so that could be why a origin story interested me this time and kept me interested because usually I hate them. Deadpool did it right with the origin story also but besides that it's just these two. The acting was fine, the slow motion along with the music was badass and not over done.
If you have a lazy day id recommend it.
wtf? as good or better than dark knight?
i'd never expect that from a Wonder Woman movie.. now I want to see it.
dope.
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I mean idk, i think what made the during knight so great was heath and his performance and his death I think had an impact on people liking the movie more. For me this one kept my attention more than the batman movies. I think the dark Knight rises was absolutely boring but I only enjoyed when bane was on screen.
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Yeah i noticed it out the during knight, I hate my phone
Yesterday I did a bro day for legs, shoulders, arms and and little back.
Today just walking
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Felt like shit Sunday and today, slept most of the day
will do a push day tomorrow to make up for the missed day
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Haven't gone heavy or anything in awhile a u numbers were down
I scrubbed guard rails allllllll day at work. My obliques and shoulders are killing me
Some audit is coming up so we can get certified for Starbucks so everything has to be cleaned unfortunately haha
Bench: 135/185/225/245/265x10-5
Oh press: 95/105/115/135x10-5
Incline DB press: 60/70/80x10
DB side raise 3 different grips: 25x3x10
Supa set
Bus drivers
Push downs v bar: 50-120-10 increase of 10lbs and each set is aimed for 20 reps, if 20 reps isn't completed then go to 15 and samen thing then drop to 10 then work your way back down.
Rope was just a pyramid no reply scheme just pump
Going to do bw wod after my dump
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Hr walk I think
Weird people pulled into the parking lot, asked how long I was gonna be in a white trash way, I said however long I fucking feel like, then a woman showed up with her dog n let her dog near my car so I said don't let your dog piss on my fucking car and then she proceeded to walk on the track slow so I ended my walk
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Hr walk I think
Weird people pulled into the parking lot, asked how long I was gonna be in a white trash way, I said however long I fucking feel like, then a woman showed up with her dog n let her dog near my car so I said don't let your dog piss on my fucking car and then she proceeded to walk on the track slow so I ended my walk
weird.. be careful tho dude.
that point about "weird people pulled into the parking lot", is when my senses get heightened. I also don't go up to any cars that ask me something, even if they are trying to ask for directions. That's how they tried to get me way back. You get close to the car then boom, toast. You know the situation better than me, but IHMO, be careful dealing with people in cars. I've had a ton of situations I avoided with shady cars, and 2 situations that escalated from those shady cars. "Cars give off body language", via the people driving them/inside them, i've definitely learned that. Always trust your gut. Just my heads up. When we're out there alone, especially with no one around, we're basically bait. If you are "strapped up", that changes things a bit, but i'd personally still avoid first.
pC!
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Yeah, i was on the track and they were probably like 30ft away or so yelling to me. It'd be shitty if i had to go for a walk with my AR haha. I do get paranoid and constantly look around and don't care if people see me looking at them. I noticed its a place people go to bang, meet up for dropping off kids for custody reasons etc. I live in a almost 0 crime area but it can still happen. One guy lived next to my buddy who had a warrent for murder in NC.
Today was a walk with a mile run at the end
Some of the supervisors found out I wasn't getting an apprenticeship so they wrote letters on my behalf and talked to the main guy this week so we will see what happens. I might get trained as a weekender then made an apprentice and if that's the case then the gym will be made next summer.
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Today was back biceps and legs
Nothing major and I'm tired, it seems like my allergies are kicking in. Always waking up with a stuffy nose and pressure in my head now.
If the weather sucks tomorrow then itll be a crossfit day, if it doesn't then ill be walking.
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Walked today like 3 miles.
Tomorrow will just be full body
Sunday will be a walk/run half marathon, mostly walk
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Sunday will be a walk/run half marathon, mostly walk
oooh damn nice. :headbang:
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Eh stayed out late and my brother came over in the morning so I didn't get to it.
May do something today
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Ordered new bball shoes so will be getting back into that.
Going to finish the food i have and then go low carb again.
This morning had a phone interview so didn't get to anything but will make up for it tomorrow.
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Going the change up the workouts
3 full body days
A form of squat every day
2 weightlifting days/cf days
Long walks each day
Had that interview and it seems decent but idt the pay is there for me.
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Going the change up the workouts
3 full body days
A form of squat every day
2 weightlifting days/cf days
Long walks each day
nice. full body w/ moderate to high frequency is where it's at. also nice @ long walks. on occasion you can also throw some light runs in there, just when you feel good, get in a nice relaxed run of ~10-30s, throwing them in randomly.
btw you meant a form of squat every day on your full body days? or literally every day? I assumed the former.
Had that interview and it seems decent but idt the pay is there for me.
ah
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Everyday haha so like back squats on my full body days, front and OH on weightlifting days and bw or dbs on the other days. Get down the a low enough bw and do pistols.
The pay probably is there and it will look good for my current job. I can't dick around for forever though so I returned my canvass letter for county corrections. Ik ik going back to it but I can't dick around with a job that could lead to something as opposed to a job (corrections) that will.
So this plan is to hopefully help get me down some more for the fitness tests and get me academy ready.
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Got these, they were discounted n free shipping
(http://www.slamonline.com/wp-content/uploads/gallery/first-look-melo-m13-blackgold/jordan-melo-m13-black-gold-detailed-look-1.jpg)
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Oh squat warm up: up to 135lbs from 95
Hang cleans (with squat catch): small jumps from 95 to 175 (10lb jumps)
Hang snatch: 65 to 105lbs( not hard but form is off)
Snatch grip rdl: up to 185x3
All reps were like 5 starting and ending with doubles
Wod
Max push ups then 1/4 of those reps I did power cleans
Rd.1 PUx42/clean@135x11
Rest x 90 seconds
Rd.2 PUx20/cleanx5
Rest x 60 seconds
Rd.3 PUx15/cleanx3
I think I forgot to do a round lol
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Kept it short because of my interview that I didn't go to lol the place was over 50 miles away and I didnt realize it.
Skwaat: high bar and as low as I could
95/135/175/185/205/225/255/275x10-2
Lat pulldowns: 4x10
Seated oh press machine: 4x10
Incline db flyes
Curls: no pump, just felt like I was moving my arms
Tomorrow is a high rep weightlifting session.
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Front squat: 95/115/135/155/175/185/205/225
10-2
Strength wasn't an issue, flexibility for the front rack was
Hang power snatch: tried to go for speed and powaaaaaa so with 65lbs through 95 I just tried to be diesel as fuck with it. 115 the bar speed slowed down a lot
Hang power clean: same deal, worked up to 185
Split Jerk and push press, alternated reps
95/115/135/155/175 sets of 5 reps each to 2
12-9-6@95x 3 rounds
Rdl/PU/Clean/PU/OH press/PU
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Walk .5
Run to 2.4 then checked my phone and must have hit pause. Checked it again 2 laps later or 3 and noticed it.
So health says I'm around 3.8 so that makes sense. Still a 2.5 mile run without running for awhile and only stopping cuz my phone was flopping around annoying me.
I've been following Clarence Kennedy on youtubes.
Vegan weightlifter, 650ish paused full squat, 750 deadlift, over 400lb snatch and almost 500lb clean
I watched his tutorials and 1 day will be practice and the other will be full movements and power movements.
Getting back on a diet consisting of chicken, steak, seafood, veggies
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https://www.t-nation.com/training/olympic-lifting-made-simple
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Full squat with 3 second pause: reps 5-1
95/135/165/185/205/225/255/275/300
Incline bench: sets of 5
95/135/155/185/205 (shoulders aching)
Hammy curls
Machine chest pressx4 sets of 10
Bent over db rows (2 handed)sets of 10
55/65/75
BTN snatch grip press: sets of 3 to 5
Bar/65/75/85
Lat pulldown: 4 sets
Standing Arnold press, sets of 10
25/35/45
Shot around, came about 2 inches from the rim which doesn't seem too bad considering its after a squat workout
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OH squatsx 5 reps
Bar/65/95/115/135
Full snatch x3 reps to singles
Bar/65/95/115
Power snatch@135
Cleans same thing
95/115/135/155/175x2
Snatch grip rack pull
Up to 225x5
I just need more hip mobility and a good front rack position and those numbers will go way up. They felt easier than last week.
Hit some arms and walking now.
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258 Weight after fooooood, cup of coffee and water.
Depending on how i feel ill either do a full body workout or long ass walk.
Lmao I forgot to put my weight the first time
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Full body, kind of sucked haha just didn't want to be there but got the work done.
Basically for squats i worked up to 70s (140) dbs for squats.
I just wanna do olympic stuff haha
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Nothing yesterday, had to get my hair cut and do something for my brother.
On a positive note, that hairdresser is going to be my workout partner.
I also made weekender so I can't get a second job until I get my training so ill have 0 excuses to not improve. Also, with that fine ass working out with me.
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I got my chromebook and its pretty dope, I dont need much so its pretty perfect.
twerkout today
Snatch grip power shrug pull thing: sets of 3
95/135/155/185/205/225
Snatch: sets of 3 and doubles
65/95/115/135
the 135 was a single but it was way easier than the last one
Hang Power Cleans: typical rep scheme, triples and doubles ending with a single, normal increments up to 185 and it felt easy.
Full pause squats: up to 225x3x5
db shrugs
1 mile walk incline
Going to figure out my training plans for the weeks to come, i was thinking 3 sessions a day
session 1 could be weightlifting and crossfit, alternate each days
session 2 walk, either track or treadmill, depending on the weather, basketball, some form of cardio
- at least walk 2 hours
- run walk 1 hour starting out
- basketball for an hour
so yeah those are the options
session 3 bodybuilding
the days i work out with my hairdresser/future wife/future baby mama/ future handcuff each other to the bed lady friend I will switch them around.
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3x/day? damn sonson.
what are your weight goals now?
the days i work out with my hairdresser/future wife/future baby mama/ future handcuff each other to the bed lady friend I will switch them around.
lmao.
from "wifey material" to "handcuff each other material".
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Eh they are both the same haha
Weight goal is 210 ultimately.
Budweiser has done some shady shit lately so I'm going to be interviewing at the sheriffs department on Monday. Will be putting a heavy focus on running and bw movements along with strength on the side. Sunday will be a half marathon walk/run
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Going strong, made it long enough for the bathrooms to be unlocked so I didnt have to leave.
6.5 miles in or so and ive ran about 2 to 2.5 of them.
Little less than half way.
Scratch that, 8.2 mIles in
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Going strong, made it long enough for the bathrooms to be unlocked so I didnt have to leave.
6.5 miles in or so and ive ran about 2 to 2.5 of them.
Little less than half way.
Scratch that, 8.2 mIles in
hah nice. ya man i'm afraid to leave earlier, bathrooms would be locked. I left the house @ ~6:45 AM today, bathrooms usually are opened at 7 AM .. one lap in, bathroom stop. :ninja:
did you comment on my strava activity while you are doing yours? :D
get that 13.1 bro!
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So yeah hit the 13.1 miles yesterday
today
Squat: 5s from bar/95/135/155/185/205/225/255/275
Hang cleans: up to 185 in small jumps
1 issue ive noticed is if i move the bar too fast ill catch it higher which will result in a power clean but if i take the same weight and slow it down then the bar doesn't pop up as far and itll catch it a little lower which will allow me to squat with it. Idk if i just need more weight on the bar or what but 185 felt pretty easy
Snatch went same kind of increments just smaller weight to 135 with the snatch and then just walked for an hour
Went home and cleaned out my car n what not so eh decent day
no other weights though, had to call to schedule an interview and shit so will be doing a quick workout tomorrow morning, hitting up an interview and then just chillaxing
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1.5 hour walk
some oly shit like pulling from my knee and working on the triple extension(the hip power shrug thingy)
cleans and snatch grip
front squats, legs shot nothing major
everyone as looking at me doing the oly stuff, irritating AF
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cant remember yesterday lol
today was full body, nothing special with a 30 min incline walk
work tonight unfortunately and then some oly shit in the AM
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Taking a break, dumped over 500 cases tonight, whooped.
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Nothing over the weekend
Total cases I dumped Fri night was 953
Today
Squat: R knee feels shitty from getting out of my car weird.
Triples with small jumps in weight from bar to 300 then a single at 315, felt easy
Then typical full body stuff minus back and bis
Seated Arnold press: up to 60sx10
Side raise pyramid from 25 to 35 to 25
Hex db press: 35/45/55x10
DB flyes: 35/45/55x10
Triceps pyramid push downs
Feeling decent, took a walk n had to use the bathroom so that's where I'm at now
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Hang Power Snatch: up to 155 with OH squats after
doubles and triples up to 155
Hang power cleans: up to 205, small jumps in weight
RDL: up to 315x5
bicep and back work
I really wish i had a CF gym near me, my olympic lifts I feel like would skyrocket. Right now I have to basically worry about dropping the weight, flinging the weight at the people on the bikes etc.
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2hr 6 mile walk
Weight: 258, fucking figures
Bfast
Stir fry
Chicken
Pop tarts lmao yeah craving for smores pop tarts
3 eggs
Lunch will be protein shake and some sweet potato chips
Then maybe chicken and stir fry for dinner
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This workout was shit city
Basically did nothing but cramp up and at any sign of resistance i started to feel like I was going to get sick
Got an interview today then probably going to go for a long walk afterwards to make up for it, i think well hmmm ill probably just run as long as i can before aches and pains kick in then walk to the 6 mile mark and go for another walk tonight
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Looked at crossfit gyms at what a waste. I just want a place to do some oly lifting but nobody offers a flat rate for someone who doesn't care about taking classes.
Don't worry though you can go 8x a month for 60 dollars a month. What a joke, i gotta find something else.
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Today was some sumo squats with light olympic shit with oh pressing
I have a stupid idea for tomorrow and idk if ill finish it but ill post up what I get done
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Thinking of joining a local PD, they're hiring now.
So if I do my workouts asap will ramp up.
Need a 12:29 1.5 mile and like 38 sit ups in 1 minute etc. The push ups are easy so not worried.
My current mile pace is too slow, want to get it down from 8:30 to 7:30 or 6:50 on a treadmill.
Realistically depending on my score id have maybe til after winter to get ready which i think is plenty of time.
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Running program I just thought of lol
Last time I was doing upwards of 5 miles and I'd end up getting injured.
This time though I want to keep it around 3 miles
Monday: 3 mile run@ 5mph
Tuesday: 2.5 mile run@ 5.4MPh
Wednesday: 2 mile run@ 5.8 MPh
Thursday: 1.5 mile run@ 6mph
Friday: 1 mile run@ 6.4mph
So each day is 3 miles just what I haven't done within the 3 miles ill walk so the 2 mile run day I'll walk 1 mile
As long as i feel the week has gone well and I can move up the speeds then ill slowly progress and this will be until March.
By March id like to be at a 8.2-5mph pace on my 1.5 mile run. Hopefully by this time I will be at a lot leaner of a physique.
I will also incorporate high volume bw movements, particularly push ups and sit ups
Goal is 100 of each a day
Because of this my workouts will remain relatively the same minus squats every day to just 1 day high volume.
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3 mile run in a little less than 36 mins
Felt easy cardio wise but my lower back started acting up, not bad but if I went longer it would have.
I feel good about the paces I have set as a good starting week.
Push ups: 3 rounds of high incline, low incline and floor, idk how many reps
Sit ups: I did 20 and abs cramped lol oh well, I have 5 months to get good at them
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ya man, if you've noticed I even break up my longer runs alot lately.. imho, it's safer. So instead of 10 miles non stop, breaking it up various ways gives you the same work but perhaps less overuse, ie: (these don't add up exactly)
- 4 x 2 miles with 0.5 walk in between
- 3 x 3 miles with 0.5 walk in between
- 9 x 1 miles with 0.25 walk in between
so the point here is, even for me 5 miles non-stop can create more fatigue than if I split that up. If i'm feeling a bit wrecked, I definitely feel it takes it's toll. Walking in between sets (diced up) feels really good to me. Also feels more natural tbh.
So for you, cutting it back to 3 seems like a smart move, but you can also experiment with something like this eventually:
- 3 miles run, 1 mile walk, 1 mile run
- 3 x 1.5 mile run, light 0.5 mi walk in between each set
etc.. so if you wanted to get that 5 miles worth of work in on some days, don't be afraid of splitting/dicing it up is all i'm saying.. work is work, it has a slightly different training effect when you slice it up but it could be a little safer by allowing for some recovery etc.
peace!
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ya man, if you've noticed I even break up my longer runs alot lately.. imho, it's safer. So instead of 10 miles non stop, breaking it up various ways gives you the same work but perhaps less overuse, ie: (these don't add up exactly)
- 4 x 2 miles with 0.5 walk in between
- 3 x 3 miles with 0.5 walk in between
- 9 x 1 miles with 0.25 walk in between
so the point here is, even for me 5 miles non-stop can create more fatigue than if I split that up. If i'm feeling a bit wrecked, I definitely feel it takes it's toll. Walking in between sets (diced up) feels really good to me. Also feels more natural tbh.
So for you, cutting it back to 3 seems like a smart move, but you can also experiment with something like this eventually:
- 3 miles run, 1 mile walk, 1 mile run
- 3 x 1.5 mile run, light 0.5 mi walk in between each set
etc.. so if you wanted to get that 5 miles worth of work in on some days, don't be afraid of splitting/dicing it up is all i'm saying.. work is work, it has a slightly different training effect when you slice it up but it could be a little safer by allowing for some recovery etc.
peace!
True that, I will do something like that eventually when I get to a lower body weight, or maybe after a month of consistent running.
I might take another job for the time being, if I do then I might just invest in a treadmill for my house and just focus on running and bw stuff that I can do here. Especially in the winter time when I wont feel like driving in shit weather just to run for an hour.
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2.5 mile run at 5.5.4MPh
Easy run, I might have set the speeds too low but ill keep with it a not adjust it because it might be a good thing to start out like this.
I'm sitting on the shitter and someone is making the weirdest noises just trying to pee.
Anyway
I ran and did
Snatch up to 145lbs
Cleans up to 200lbs
Weighed in at 260 which is frustrating. I've been drinking a lot of water lately so idk if that's it or not.
Just not the direction I wanted things to go which is I wanted to wait until i had to really focus on my diet but looks like I will have to do that now.
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Yesterday was 2 miles at 5.9 first mile and 6mph second mile.
Since I did that and today is only 1.5 miles I think I want to go for 6.5mph
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8:45 split I think it averaged out to, i dont wany to do the math but that's close
13:16 for 1.5 mile
Not a bad starting point, last time I started at 16 something and cut 3 minutes off, I want to do the same again, a 7 minute pace would be nice.
Walked the other 1.5 miles
28 sit ups and then the cramps kicked in
I'm interviewing at another job today for during the week and if I take it now ill be mornings until they open their second shift. If that's the case I'll just buy a treadmill. Coming here when school is out is a nightmare.
Again up in weight, I'm thinking it's because my total volume for walking has gone from 10 miles to 3 miles a day. I guess I'll just watch what I eat and let my body get used to it. Saturdays and Sundays will be long walk days though.
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1 mile run
started at 7.5 mph, then went to like 7.8mph and jacked it up towards the end to make up for the time it takes the treadmill to get up and going which is like a 10 second loss.
7:59 minute mile on 1% incline
walk 2 miles
then i did some light squats, 135-165-185 for like sets of 10
I did a semi proper warm up which is more than what i usually do which is none. I felt way better running and my squats felt a lot better, along with some sumo stance db deadlift holds to stretch out my hips
I'm working an overnight tonight so I will go to the gym, hit up a full bod workout, quick one consisting of machines and a barbell OH Press and go for a long walk afterwards, sunday is another walk day with some bw movements.
Next week I am training at work so I might just run in their gym after work, if not then I will go to the gym after work and just go for my runs, id like to do it outside but its going to rain the majority of the week. Its 3 weeks of training, idk if its 3 consistent weeks but i dont want to do too much weights because i dont want to accidentally fuck myself up and miss out on my training at work.
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some running today if the weather holds up, I got asked to do a 4 over today so I won't be out until 11 and the gym closes at 1230 buuut I gotta shop.
I can't pass up on an extra 130 bucks and 4 overs are rare for us.(non full time regulars)
From the sounds of it they are possibly hiring in November for apprentices, and my training will be finished by the time they hire so kind of coincidental. I'll take it but I feel as though I'd rather be with the police department. Idk ill play it by ear.
Oh yeah i messed up and confused 1st shift with day shift but here it's midnights so ill be able to run in the morning.
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So I'm doing overnight shifts and today at 10 i have an interview at 10 so i wont be running.
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3 mile run at 5.4 mph, easy just boring
low energy Eric today it not lack of sleep but lack of food. I don't eat a lot on midnights so ill have to change that.
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3 mile run at 5.4 mph, easy just boring
low energy Eric today it not lack of sleep but lack of food. I don't eat a lot on midnights so ill have to change that.
or maybe use it as an opportunity to shed a few pounds? calories are cumulative over the course of the week, if you have a few less on some days and then maintenance on other days you'll start losing weight.
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3 mile run at 5.4 mph, easy just boring
low energy Eric today it not lack of sleep but lack of food. I don't eat a lot on midnights so ill have to change that.
or maybe use it as an opportunity to shed a few pounds? calories are cumulative over the course of the week, if you have a few less on some days and then maintenance on other days you'll start losing weight.
Yeah true, I just meant ill usually eat a lunch maybe, definitely supper before work and then I eat on my lunch break around 3 or 4am. Depends on how tired I am.
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I'll do 5.6 MPh today for 2.5 miles
I'll see how I feel afterwards, might hit 1 exercise per body part.
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Did 5.8mph for 2.5 miles
felt like a real run, the fan wasn't on so I wasn't freezing my ass off. Had a nice sweat and decent breathing during it.
Tomorrow is 6.2mph
I also did 1 exercise per body part.
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2 mile run at 6.2mph
Felt good, what's tough is having the distance right in front of you so it drags on.
I think I've been doing bout 3 miles at work so my weight is right back down.
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1.5 mile run today
Idk the speed hmmm 6.4 or 6.5
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1.5 mile run
12:33 :raging: :raging: :raging:
Need 12:28
I can do it, i didnt intend on speed so the 1st mile was 7mph then every .1 including the 1 mile mark i increased it by .2 then towards the end i jacked it up. I guess you can say I did get quicker than 12:33 because you lose 10 seconds with start up.
On the bright side I'm working OT tonight and they have to pay me 47hr Byaaaahhhh!!!!!!
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I'm going to see how busy it is after work and if it's too busy ill just run at work.
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Haven't been doing anything, I tend to feel like crap towards the end of work. I hate day shift soooo next week I'll be hopefully training on afternoons. If i am or even nights then I can get back to it. I should only have 1 more week or so.
My eating has been minimal though, so I'm probably actually losing weight lol.
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Haven't been doing anything, I tend to feel like crap towards the end of work. I hate day shift soooo next week I'll be hopefully training on afternoons. If i am or even nights then I can get back to it. I should only have 1 more week or so.
My eating has been minimal though, so I'm probably actually losing weight lol.
nice. also it's funny though, sometimes when we don't focus on things obsessively, we achieve it easier. you'll probably end up losing a good amount of weight by just working alot and eating minimal, lmao.
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Yeah haha typically on afternoons ill eat bfast, lunch, work lunch and when I get home at 1130pm. Days it was bfast, lunch, supper, out by 8pm.
I just have more of an urge to go with the local PD so my training will remain relatively the same, except ill go back to body part splits everyday and save olympic lifting for the future. If I can't put my all into it now then there's no point.
Definitely not focusing on strength, going to try for hypertrophy, even if it's minimal gainz it'll still help with fat loss.
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Just doing 2 mile runs this week to get back into it
Bench: small increments up to 225 for like a set of 8
Incline db press: did a few sets and shoulders felt shitty
DB flyes: 3 sets of 10
Cable flyes and tricep pushdowns
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2 mile run about 19:13 time
sucked but cardio wise felt slightly above relaxed.
Back workout, nothing major
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Nothing, woke up feeling shitty. The gym so open on sundays now so that's a bonus
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Same thing, idk if its because its cold or allergy season or what. Usually it doesnt kick in until march so i threw my heater in my room and see if that helps any.
Will definitely go tomorrow no matter what, ill just wake up earlier and give myself time to not feel shitty
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That helped, changed my new sheets n blanket that didn't need to and made my room toasty.
Unfortunately it snowed last night uuggghhhh haha only like a coating but still miserable to see.
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2 mile run: 18:07
17s is possible, 16s if i wanna puke
I also did shoulders
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Went to the gym
Little confrontation at the squat rack, guy bitched out though.
Ran 2 miles on the track, easy run
squat: just did pause reps up to 225, i havent really squatted in awhile so my legs cramped up fairly easily.
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Why was there a confrontation at the squat rack?
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Why was there a confrontation at the squat rack?
I had my knee sleeves on with olympic shoes walking to the rack. Guy looks a me, gets up from the bench and goes into the rack and yells to his woman across the gym where she wants the pegs. I walked into it and moved the pegs where I need them and he says to me "my gf is squatting" I said to him looks like shes fucking off on the other side of the gym. He told me to get out of there so by now I've had enough, I just ran 2 miles and I wanted to finish up and get out. So I just basically said alright make me fucking leave. Bit of a stare down and he walked away. Absolutely sick of going to the gym when it's busy.
His woman was literally like in the corner do side planks and shit.
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Why was there a confrontation at the squat rack?
I had my knee sleeves on with olympic shoes walking to the rack. Guy looks a me, gets up from the bench and goes into the rack and yells to his woman across the gym where she wants the pegs. I walked into it and moved the pegs where I need them and he says to me "my gf is squatting" I said to him looks like shes fucking off on the other side of the gym. He told me to get out of there so by now I've had enough, I just ran 2 miles and I wanted to finish up and get out. So I just basically said alright make me fucking leave. Bit of a stare down and he walked away. Absolutely sick of going to the gym when it's busy.
His woman was literally like in the corner do side planks and shit.
That sounds intense. I'm lucky that I train at a fitness centre that is relatively quiet. I remember when I used to train at another franchise during peak hour there would be 50-100 people in the gym and that gym only had 2 benches and a squat rack. My current gym peak time is only 10-20 people but there are two squat racks. I never had any confrontations at my old gym but I remember when I needed to use a piece of equipment I'd be eyeing it off like a hawk until it was available so nobody else could beat me to it. The most annoying part would be when people come up to you and are like "so how many more sets do you have" or "can I work in with you". Fair enough if I'd been using a machine for a long time but often I'd get asked literally on my first or second set!
It'll be interesting when you see that guy next time :P
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Haha yeah idk that's the first time I've seen them there.
I did a little chest today, going to run when i get on my last break.
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Did more chest last night on my last break
Smith machine bench press: 135 to 275x8
Cable flyesx3x10
DB flyes
DB rolling extensionsx3x10 with like 30/40/40
Cable pushdownsx3x10 for v bar and ropes
This morning
Rdlx up to 275x5
DB rows: 60/80/100x10
Lat pulldowns: 3x10 with 2 second pause
Biceps
Run tonight x30 minutes
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Last night mile 1 was a 10 min split and mile 2 was a 8 minute split. Wanted more but the inside of my foot was feeling raw and didn't want to develop a blister. Woke up way too late today so tonight after work ill get in a run and shoulders.
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Did a mile run with shoulders, going to run tonight and hit legs tomorrow.
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Nothing today, it snowed more than I thought it would and my snow tires aren't on. Will do it myself n possibly go or ill b lazy. I just took in a ton of fiber so we will see haha.
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Finished with car shit for now
Just did chest, arms and back
Thinking about just going full blown crossfit again. If it can help me lose 20lbs or so then ill be happy.
Heading home and going to figure out how to set it up.
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Bench: no leg drive
135/165/185/205x10
225x8
260x3
275x1
275x3 with leg drive
rdl: up to 275xidk
lat pulldowns, flyes and typical shit i dont feel like typing it all out lol
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Workout tomorrow
“Jackieâ€
For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups
Round 2
500/25/15
Round 3
250/15/10
300 wall balls
each time I stop its 10 push ups and a 2 minute jog on treadmill or track, possibly the track
I wont know the distance on the rower because it doesnt track distance anymore, its fucked up so i guess for round 1 ill do 3.5 minute row, 1.5 minute row then a minute sprint
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that sounds absolutely horrible. the wall balls come after everything else? have fun.
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that sounds absolutely horrible. the wall balls come after everything else? have fun.
yeah i just realized i fucked up but its written in stone, cant back out now.
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that sounds absolutely horrible. the wall balls come after everything else? have fun.
yeah i just realized i fucked up but its written in stone, cant back out now.
true.
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I backed out only because my legs aren't conditioned for that whole workout.
I did the 3 rounds of Jackie officially in 27.5 minutes but one of the guys in there interrupted me to talk for like 3 minutes.
Legs were trashed
total
Thrusters: 85
Cleans@95lbs: 30
Push ups: 25
Mins on rower: 6
That just shows how out of shape I am.
I did the first round with cleans and the last 2 with push ups.
Then x2
Wallballs: legs trashed
25 WB
5 push ups
1 minute run
My legs literally didn't want to run
Going to shower and get a haircut and go back afterwards to do some biking and idk another wod
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Tomorrow I will just bike for awhile until my legs are feeling good, they are sore as shit
AMRAP in 30 minutes
400m run
10 snatch
10 clean
10 push ups
After that see how I am feeling
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6 rounds in 30 minutes
legs are still absolutely wrecked
There isn't like an even lap count for 400m on that small track so I just stuck with 4 laps
I just rode the bike for a bit afterwards
It's nice doing a 30 minute workout and feeling like I did work and not being super hungry afterwards. That is one thing I remember about crossfit was it didnt make my hunger go crazy. If I do a regular bb workout I'm hungry all of the time.
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Tomorrow as long as my legs are fine
Run for 35 minutes
Every 5 minutes, stop and perform 5 burpees
Then some shoulder giant sets
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I'll rest today and do that workout tomorrow. I have massive DOMS and at least tomorrow the gym should b fairly empty due to church.
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40 mins
Total on my step counter was 4.75 miles. Minus 2 laps and walking around with the phone ill give a rough 3.5 miles
I also did 5 squats and 5 push ups e every 5 mins
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Actually closer to 4 miles. Maybe 3.8
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10-9-8-7....1
Cleans
Push ups
Snatch
Run the rest of the time
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I'll do that one tomorrow, I didn't think orientation was going to be a full day. I'll go to the gym early in the morning.
Idk why but when I do these types of work training shit where you're just sitting down watching slides all day I always get massive headaches. But on the bright side I'm sitting next to the hot chicks
Towards the end of class I had chills, shaking and a headache. Got something to eat and I feel better but my stomach isn't agreeing with me. Going to bed early to see how I feel in the am
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Tomorrow should be normal again, it's a part time job so it's only from like noon to 5 so I will keep my morning workouts. I could go to other post offices for the morning but it's split shift I believe so I can still get my workouts in.
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Well I go in tomorrow at 6 fucking 30 when I was told 1 to 5. So far none of the shit that I was told is true
-
Got it done in 19 minutes
Not bad, worked up a sweat and maybe should have gone lighter to keep it more constant.
Tore my hand open though but still finished out all the sets. Just had a bit of blood to clean up.
The job is easy AF but I'm probably just going to stay at the gym between shifts (today I worked 630 to 930 then 1 to 4) it's only about 2 hours of free time when you take the drive out of it so I can workout and shower between.
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Not sure how much time I will have between shifts, I'm working 7am-? Then noon to 5 at another location. If i can ill get a run in.
-
2.6 mile run
Not sure of the time
Gotta eat n get to the next office.
Fooooood
Morning coffee
Just now
2 pb trees
Rotisserie chicken wrap with pickles, lettuce and a little bit of ranch
1 0 call monster tea
Later
Whatever I have for supper and protein shake
I gotta work here noon to 5 which is idk i wish it was hard work so I can get extra work in but it's easy shit where you won't break a single sweat drop.
-
Tomorrow
30-20-15-10-5 rep rounds of:
Push ups
Sit-ups
Run for remainder of time.
I doubt I'll make it past 30, I'm sure my abs will cramp up so I might just do them broken up.
My run today said 22 minutes for 2.6 miles which is horseshit, i was running so slow. I think it might have bounced around in my pocket more than what I was taking for steps.
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I did 2 miles, the pool area was locked
I ran on the track and kept like a low 9 or so mile pace but felt comfortable with it. Stopped a about .8 due to a bunch of people showing up on the track. Then ran another mile on the treadmill.
Tomorrow idk how much time I will have if any but Sunday I will figure something out. Next wk my schedule is more open, no split shifts so I'll have a good week.
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Bought a Garmin tracker thing so I don't have to use my phone.
Nothing today, took my test, Xmas shopping and now I'm pooping before work.
-
Got my garmin, seems alright, a lot better than using a phone. Easy to use, steps won't be accurate due to just typing this in its counting.
But only really needed it for the mile run tracker and timer.
Going to run today, basically just maybe a mile warm up jog then go for a faster mile. Or just jog until my feet feel like they are going to blister.
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So the sign at the track says 18 laps is 1 mile, wrooong.
My garmin and phone shows .5 per lap so 5 laps is .25 not 4 and then some.
I've been bamboozled
I did a mile for a warm up then multiple 5 lap runs keeping then 2:20 or less
Wait that doesn't make any fucking sense either, no way at my pace was I doing a quarter mile in 2:20, that's like a 800m sprint time and I wasn't running slowly.
Idk ill figure it out, maybe my stride length differs so it's skewing things
I'd like to think I was doing like .3 skewingomething in 2:20 or less
I tried strava and map my walk but the GPS won't go through.
Either way I'm tired AF
-
Just standing up last night made my knee fuck up. It's done it before but went away overnight. Not this time, I'm still feeling it.
Will do bike work and some machine leg work.
-
20 minute bike ride: worked up a good sweat and leg puuumps
10 minute walk
still a slight pain in my knee, not bad though, I think it was from running on the track.
Becoming a fatty again so legit diet time and its good because I dont like Christmas food.
this morning
3 eggs
some trail mix
50g protein shake with almond milk
later chicken breast and veggies
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1 mile run: 10 minute split
5 rounds @95lbs of
Rdlx12
cleansx9
Oh pressx6
Went pretty slow but still worked up a good hr and sweat.
I think that'll be it i have to get my car inspected
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Nothing today, had a massive headaches towards the end of work and it didn't go away until this morning.
I stayed late though and slanged probably well over 2000 boxes.
I'm feeling better now so will make up for it tomorrow
will run for a long time lol
-
3 mile run at 5.3mph
Felt easy but my right Achilles was aching. I wanted an hour but gotta work up to that injury free.
21-15-9
Thruster@ bar
Fatman pull ups
Push ups
Feels good
Tomorrow is a bro day
-
Clean with Catch bar to 135x3
Power hang clean 155/65/85/205
OH squat to Hang snatch from bar to 135(triples up to 115)
Lat pulldowns with 4-3-4 tempox5 sets
In the pool room thinking 50-40-30-20-10
Wallballs-burpee-push up-sit up- jumping jax
Progressively get easier, I usually do the hard shit with the lower reps
-
Nothing, got called in this morning and gotta go back at 1230, will get some exercise in at work though. I'm fairly sore anyway so hopefully my legswill be better to run tomorrow
-
Idk where I left off so yesterday I did a 30 minute jog and today I did a 30 minute bike session.
Tomorrow will be a bro/xfit day
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Idk where I left off so yesterday I did a 30 minute jog and today I did a 30 minute bike session.
Tomorrow will be a bro/xfit day
literally a few hours earlier I started wondering if you were slackin` !!
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Kind of haha I've been working shifts like 6am to 10am then noon to 6 oor 7 at another office. With about an hour drive in snow I haven't had much time to come here. It all ends this wk though.
Upper body
Incline flyes/chest press
Arnold press/Side raise
Lat pulldown/bb row
Tricep rope extension/v bar push downs
1 min/1 min/2/2/3/3
Wallball/jumping jax
Walking now
-
So my stride is a bit longer than what a pedometer thinks it is. I did multiple laps on the short track and kept getting about 113/114 steps and then used a gps walker app to see what it is and each lap is .06 so it's anywhere from 1 to 1.08 miles for 18 laps.
-
20 minutes run with 15 minutes walk. Cut it short, had to go to the dmv and bank
-
2 something mile run with about a mile walk
Tabata 13 rounds of wallballs and push ups
Super hot in the pool room and went til I felt sick.
Next time will just do 10 on 10 rest.
Shoulders and chest scorch like a dragons breath. Figured I'd go old school with it, they burn like hell.
Going to cook up some eggs and relax before work.
I also accepted another job that sounds manual labor as fuck and also they have a gym. Mon thru thursdays starting in April i will be just working out after work, Fridays thru Sunday will be at my normal gym or gym at my current job.
-
Someone ik that works at the place ill b working sent me a video of the gym.
Dumbbells
Kbs
Rower
Prowler
Machines
Bikes
Treadmills
Kettlebells
Battle ropes
Etc
Seems pretty dope.
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Someone ik that works at the place ill b working sent me a video of the gym.
Dumbbells
Kbs
Rower
Prowler
Machines
Bikes
Treadmills
Kettlebells
Battle ropes
Etc
Seems pretty dope.
Sounds like my gym which is gym porn if you live in Australia. Make the most of it.
-
Long walk with machines for body part splits
-
Rain overnight so ice all over. Will go diesel AF tomorrow.
Maybe do something stupid like
1hr walk
Full body workout
Crossfit circuit or Tabata or something
-
Squats up to 315x1 (easy)
Oh press up to 155x3
Rdl up to 225x8
Bent over row up to 155x8
Bench up to 225x5
Walk
Later ill do something with kbs and bw stuff
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Treadmill work today
Thinking about
1:10 min walk(give 10 secs to speed up)
.25 sprint @ 7.5
Until I can't make the time or idk maybe 10 rounds
Then some crossfit stuff
-
I did idk how many rounds.
Round 1 was 7.5mph
the rest until 1 mile mark was 7.0, then i went to 7.2-7.3-.4-.5
Felt good
Walked for a few miles (also walked awhile before run)
Did some cleans and snatching.
-
5 mile walk
-
Idk what today will be, hmmmm
I like the intervals with running but idk if i should change up the distances n speeds.
Maybe I will try 7mph and do .30 on .05 off
Then who knows, maybe wallballs push ups and sit ups if the pool area is open.
-
8 sets of .3 running
6/6.5/7/7.5x2
Over 3 miles worth
Felt really good.
Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.
Db and cable tricep work, got a massive pump
bicep curls
Weight 268. I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol
Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.
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8 sets of .3 running
6/6.5/7/7.5x2
Over 3 miles worth
Felt really good.
Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.
lmfao. i feel like that at the track sometimes :D
Db and cable tricep work, got a massive pump
bicep curls
Weight 268. I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol
Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.
-
8 sets of .3 running
6/6.5/7/7.5x2
Over 3 miles worth
Felt really good.
Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.
lmfao. i feel like that at the track sometimes :D
Db and cable tricep work, got a massive pump
bicep curls
Weight 268. I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol
Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.
Haha yeah, 1 of them works there but I have never seen her friend there.
I read something where interval training awakens genes that normal weightlifting doesn't so I want to keep with the interval stuff until I don't see improvements. Even so ill just probably adjust it.
I'll look at some interval running workouts soon and tomorrow should be bike with bw stuff or cf stuff idk ill figure it out.
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8 sets of .3 running
6/6.5/7/7.5x2
Over 3 miles worth
Felt really good.
Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.
lmfao. i feel like that at the track sometimes :D
Db and cable tricep work, got a massive pump
bicep curls
Weight 268. I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol
Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.
Haha yeah, 1 of them works there but I have never seen her friend there.
I read something where interval training awakens genes that normal weightlifting doesn't so I want to keep with the interval stuff until I don't see improvements. Even so ill just probably adjust it.
I'll look at some interval running workouts soon and tomorrow should be bike with bw stuff or cf stuff idk ill figure it out.
i dno about the "awakening genes" stuff lmfao, BUT, if you believe it... it helps :D
IMHO, all I care about is presenting a stimulus for potential adaption.. don't care what goes on at the cellular level: tweaking intensity, duration & frequency is all I care about.
regardless, providing a stimulus which causes the adaptation process to execute, sounds like "genes awakening". :ninja: :ninja:
interval running workouts are great .. intensity goes way up.
pc!
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Yeah who knows haha
For interval work should I start off with enough rest to almost fully recover and slowly decrease rest time or just keep the super short rest periods?
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I forgot today was payday so had to drive out of my way to go get my check, did a 20 minute bike ride with a 10 minute walk, went to the bank then the store to get food.
So waste of a day but whatever
Tomorrow I will be doing weights with walk in the AM, going to work and after work I will be doing an interval run workout then sunday will be something, idk yet, run and weights cuz monday the gym is closed.
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Hoping the pool room is open tomorrow, I want to do Tabata
10 seconds on 10 off
that way I can go all out, 20 seconds for push ups for instance is too long after 3 rounds or so for my ass right now.
-
Yeah who knows haha
For interval work should I start off with enough rest to almost fully recover and slowly decrease rest time or just keep the super short rest periods?
somewhere in between imho .. not optimally short, but not full recovery either. so a bit more than optimal rest period, ie 30s more etc. but ya then work your way down to optimal as the sessions go on.
if you can't get your goal reps though, need to slow the pace down per interval .. if you're going too fast and you just cant recover, you won't be able to get adequate work in.
pc!!
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True that, i woke up feeling shitty so i will just go to work and do a tabata workout and interval run workout after work.
-
Tabata 15 on 10 off
30 intervals which includes the rest periods
1st.
DB cleans/push ups/ swings
2nd.
DB Thuster/rdl/snatch
3rd.
BB row/clean/OH press
Its 6:15 or something per workout.
I am sweating balls
Going to go for a nice long walk.
-
Long walk
hammys were sore
tomorrow will be interval running
-
you have to literally pick up your paycheck? it's 2018, man! i live in pakistan, where the banking system is such a joke that you can't set up a paypal account, and even here i get direct deposit.
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you have to literally pick up your paycheck? it's 2018, man! i live in pakistan, where the banking system is such a joke that you can't set up a paypal account, and even here i get direct deposit.
Haha well it was only a holiday job so it was only 2 paychecks (bi weekly) and i didnt get my employee ID# to set up direct deposit until the last wk i worked.
Run
.15 on .05 off @8mph for idk 1.5 miles
Tabata
Db cleans/swing/rdl
Felt woozy afterwards. I might just do 1 HIIT workout with 1 non hiit instead of doing running and tabata the same day.
Gonna go walk for a bit
Also, i might rake another job so if i do then ill be buying a dreadmill. That last job was in a shitty area for winter so i decided against it
-
Walked
Did olympic lifts and deadlift
Walked
-
Went to the gym, gym was closed until 12:30pm for some fucking stupid reason. Its shitty out kind of but its not like itll magically be better from 8am to 12.
Oh well gonnna sleep this headache away.
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And the fucking gym is closed tomorrow. The majority of the people that work there live in town like 2 miles away, you'd think that this is everyones first winter FFS.
will try something at home, basement is full of shit so will see what i can do
Im going to the walmart tomorrow possibly to pick up another kb and a set of dumbbells.
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Squaaats: up to 275x3, leg cramp
Rdl: up to 225x10
Oh press: up to 155x5
Bench: up to 225x5
Db cleans: up to 60sx5
Bathroom break
Idk what else i want to do.
Ik i gotta go shopping
-
Went shopping.
Chicken, turkey bacon, beef, water, chocolate(my cheat stuff) nm else i think, kepy it simple
-
Tomorrow is Tabata with walk
I love db cleans so I will do that even though I did it today
DB Cleans
DB snatch
DB RDL
Push ups
wallballs
Thruster
hang power clean
row
walk
I like this video, my donald duck ass makes situps like 100x harder than they should be. So i want to warm up with this each day and doing real warm up drills like I did in track looking like a freak but fuck it.
http://www.youtube.com/watch?v=K-CrEi0ymMg
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Omg this sucks so much.
My chest n shoulders are cramped, sweatin my balls off.
Last tabata workout then stretching and walk
Scratch that, im pretty light headed and woozy
So had to flop on the floor until my stomach settled then walked like 5k steps, it was cold as fuck.
Gonna eat n go back to the gym around noon.
Im also going to do intermittent fasting but not like a typical one, hopefully this one will just give me better habbits
So nothing from 8pm to 10am. So its cheating cuz ill be sleeping but if i make it a goal to form this habbit itll be beneficial.
For my second session i will focus on a lot of stretching, dynamic work and ab work.
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Nothing today, when my back and neck/trapz are tight i get some diesel headaches and thats how i woke up this morning. Besides that my legs were destroyed and I didnt want to half ass my run or walk n do other shit to further poop them out. Tomorrow will be a diesel workout to make up for it.
Food
French toast
turkey bacon
fish
chunky soup with toasted cheese sammiches
something for supper
protein shake
dunzo
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Food so far
About 1230
Deli turkey
3 eggs
Turkey bacon
Chicken thighs
Cheese
At gym
1.5 mile run
.something walk then a little run
For about 40 minutes then got off and walked the track for 20 minutes
Ab work
Currently walking outside post meal
So im not conditioned to run constantly right now, my hips n calves n shit ached and the inside of my foot started to feel like it was going to blister.
So change of pace, at least 1 mile warm up every day.
Weighed in heavy, oh well, hopefully i can keep at what i started yesterday.
So that one job fell through but i applied for another and this one will keep me in shape, also its next to my old gym so i can go back there, do a 2am workout.
Walked, carrying my sand kettlebells, I am up to 13503 steps.
Will do 1 or 2 more walks, might go out at 340 for 20 minutes
Next meal will be some more chicken, umm idk I will have to see what i have. maybe just chicken and protein shake
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Gotta start going hard.
Had a big plate of goulash for supper, had roughly 1500 calories to spare.
So nothing from now til 10am tomorrow
1 mile warm up
Tabata x 3 different rounds
Might increase rest to 15 seconds
Kinda wanna hit beach muscles
Loong walk
-
i like the 1 mile warmup every day idea :D
also congrats on entering your first half marathon this summer :ninja: :trollface: :trollface: :trollface: :ibrunning:
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i like the 1 mile warmup every day idea :D
also congrats on entering your first half marathon this summer :ninja: :trollface: :trollface: :trollface: :ibrunning:
Haha ill do one, thats the most i have ever run at once before.
1 mile warm up @5.5mph
Tabata R.1 15 on 10 off for 6:15
Db cleans(with squat catch)
Rdl
Db swings
---felt like a great warm up
Tabata R2
Wallball
Push ups
Db snatch
----rested too much and didnt rest enough between the 1st tabata round and this one
Round 3
Thrusters
Inverted row
OH squat
With just barbell, going to be a good mix of breathing heavy but stretch session also.
Cut out early, the up and down kinda fucked with me transitioning between thruster to inverted row to oh squats
Walk to cool down then see if i can even get a pump in my arms
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Alright I found the race I want to do
Half Marathon
2/3 country roads and 1/3 is on a trail in a wild life center thing idk what it is but yeah anyway
It is on Sunday, June 24th
I feel like a sub 2 hours is reasonable for my chubby self
Food so far
3 eggs
chicken thighs
1/2 cup goulash
turkey bacon
that was about 11 so 2 I will take in a protein shake, 4 my "lunch then 730 will be my supper.
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Tomorrow
Bench press* or pushups - max in 1:00
Squats - max in 1:00
Pullups or pulldowns - 1:00
Bike or jog - 3:00
Military press* - 1:00
Lunges - 1:00 each leg
Bicep curls - 1:00
Bike or jog - 3:00
Tricep extensions.- 1:00
Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
Situps - 2:00
Crunches - 2:00
Stretch
I may do this once, see how I feel then do a second round
the second round I will do the alternatives so first round bench press, second round push ups
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Alright I found the race I want to do
Half Marathon
2/3 country roads and 1/3 is on a trail in a wild life center thing idk what it is but yeah anyway
It is on Sunday, June 24th
I feel like a sub 2 hours is reasonable for my chubby self
:o :o :o :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
:highfive:
good stuff man! sign up for it soon too .. once you sign up, you'll run faster every day, trust me. lool. much easier to stay focused when you are locked in to something like that.
sounds cool man.
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Skipped the last 3, i dont want my legs and abs dead for my runs this wknd and today
Felt good, breathing heavy n sweating, it would be better if i memorized it and if i had my own gym.
Gonna finish off with my mile warm up that i pushed towards the end and then walk.
Tomorrow will be straight up run and if i feel like doing anything else.
Weight beginning of the wk or whenever i weighed last time
Roughly 278 with shoes and hoodie on
Today 274 with shoes and hoodie
Yeah idk how i shot up so quickly
-
Roads were shit today
Tomorrow
1 mile warm up
21-15-9
db cleans
db snatch
db swings
Increase weight with each round
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
50 wall ball
40 push ups
30 sit ups
20 squats
10 burpees
1.5 mile run
-
Did the first 2
Well the pool room is locked and there are people who i am quite familiar with that are on the treadmills. Thats all they do.......i need my own gym
Ill stick around for a bit to see if any of them leaves. I guess in the mean time ill hit abs
Got my 1.5 mile run in and pissed all of them off. Its -7 degrees today ffs and they had the fans going so i turned them off haha. Its hilarious, the cardio machine jockeys NEVER sweat cuz they like it cold AF.
Anyway, felt like a good twerkout.
Ill figure out what ill do tomorrow
-
One thing i gotta do is set a certain # of miles I have to run per week. I think I will start with 15 miles and slowly build up to 30.
So this wk will be mile warm up each day then do 1 mile at the end and 1 extra mile on 1 random day.
Tomorrow
THE 1 MILE SANDWICH
1 mile run
100 air squats
50 push ups
50 wall balls
100 pulldowns
1 mile
AMRAP 15 minutes
22 thruster
22 snatch
22 cleans
22 inverted row
This might be too much so i will do the first one and see how i feel, if im whooped ill save the second one for tomorrow but ill be resting between rounds more than usual.
-
So i was watching the 2017 CF games and one event was 1.5 mile run - 500 yard swim - 1.5 mile run
Now these people were doing 1.5 mile runs in like 8:43 while not looking tired at all. Am I just this out of shape and slow because that seems like an extremely fast time. Im almost wondering if it was horse shit and it wasnt 1.5 miles
-
Did the first one, I'm whooped
This is why i fucking hate public/commercial gyms
so for that wod, I did my
mile run, no issue
squats in a corner, had my medball set up there n everything no issue
walked 10ft to get a quick drink of water and i turn around and skelator is in my corner doing twists with the medball
so i had to do push ups until she was done because if i say anything id likely get kicked out of the gym again
so for wallballs instead of just my legs burning i had cramped up chest and triceps.
I think tomorrow will be Upper Body Bro day with a mile run pre and post. My glutes and what not are just sore AF
I have been making plans hopefully for this summer and it include a space for a home gym. I will have to look up a good size space for a home crossfit gym cuz i just cant stand it
on a positive note, the absolutely amazingly gorgeous chick and her hot ass sister was at the gym again. my only complaint is she wore a lot of perfume to the gym.
anyway, gonna relax, go for a 20 minute walk when the mail comes.
-
I might bike for 30 minutes instead.
My quads are wrekt and i dont want to push them
Soooooo
Bench(feet up)
95x20
135x10
185x10
225x5
255x5
275x3 feet down, felt decent, probably had 3 or more left
then drop set to 225 then 135
Bent over BB Row
135/150/175/185x10-5
OH Press: 95/115/135/155x10-5
then db work with hex press, flyes, front raise, side raise, curls, rolling extensions, machine work
really nothing special, biked for 15 minutes and a guy sat down on the bike next to me and stank...like if he was in a cartoon he had flies and green squigglys coming off of him. So i went to walk on the track, second lap around i looked out and saw someone just hanging out by my car which was away from other cars so i got my shit on and headed out to see what was up but the dude left by then.
Will make up the miles later
-
Tomorrow
3 mile run
3 mile bike
30 cleans
30 snatches
and idk ill think of something if i am not dead
-
Ima make it, woke up with a headache so im waiting for it to go away
Idk how people can physically walk this slow
-
3 mile run: 33:40
Cardio wise felt easy, worked up a good sweat but found my comfort zone. Feet started to feel raw like a blister was forming at 2 miles but pushed on. Cant keep stopping early just because of that.
3 mile bike ride: less than 10 minutes
30 cleans @95lbs
Did the hip movement in the video i posted earlier.
I feel tired but good like i want to do more.
-
Weight 274
difference though is last time i weighed in at 274 i was fasted
This morning i had cereal, 2 cups of coffee, probably 2 bottles of water.
So from now until when the half marathon is, I can have saturdays be long run only days at 3 miles but every other saturday I add 1 mile and by the time the marathon happens I would be at 13 miles the day before so I can just have the next day, the day of the half marathon be my long run day.
-
Tomorrow
1 mile run
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
5 cleans
Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 10 reps
Snatch, 10 reps
If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
1 mile run
Friday is lower body day, not going to do BB squats, I have a thing in my head and I want to see if it works. I want to focus on heavy DB cleans and I want to see if they will make a difference in idk 4 weeks and on the 5th week do a BB squat. My thinking is focusing on heavy DB cleans will help build up my back and what not so idk, we shall see. Of course next week I will make sure my lower body day is when I did my upper body day which is like idk monday or tuesday or some shit and just switch the two.
-
Had a diesel blister on my foot that tore and noticed i had a blister inside of that blister and well im a picker.
Long story short my foot hurts like fuck.
-
Well i might get an apprenticeship. If so then after my 6 month probation period is over its time for a home gym.
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Well i might get an apprenticeship. If so then after my 6 month probation period is over its time for a home gym.
nice!!
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Well i might get an apprenticeship. If so then after my 6 month probation period is over its time for a home gym.
nice!!
Yeah I guess supervisors were going around asking people if any WW were worth hiring on and my trainer and some others recommended me.
If I get it, just need to keep low and rock out my first 6 months and then after that I can take it easy, pay off my student loans and all that jazz and then maybe at least get a building put up by the end of the year and slowly buy equipment each week.
I also ordered new anti blister socks and I will try to run tomorrow, if not I will just hit lower body and bike.
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Well Blah
Im going to let my foot heal more before i start running on it, I should be good by sunday, I should get my new socks in by then.
So tomorrow will be a walk, bike, tabata
today was blah
DB Cleans with squat catch(I hate that I feel like I have to put that because of crossfit) because you know people dont know the difference between cleans, hang clean, power clean etc etc. Anyway
30x8/40x8/50x5/60x5/70x3/80x1 with 10 squats
I feel as though I have 90s in me, I failed on the first 80 but i didnt swing as hard as i could.
RDL: Up to 275x8
Lying hammy curls
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Moved a couch down the stairs and did tire flips with it outside. Pain in the ass to do by yourself.
Gotta sleep and go to work tonight then the gym
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Finishing up work, i got done with my stuff about 2 hours early so just relaxing.
I feel idk sick, upset stomach so gonna rest today.
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Run 1 mile, walked a lot probably 3 miles so 4 miles total today
Food
1.5 burgers(no bread or anything)
2 eggs
Scoop of PB
some fish
chunky manhattan clam chowder
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Tomorrow
mile run
21-15-9
DB hang cleans
db snatch
db hex rows
Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 10 reps
Snatch, 10 reps
If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
mile run
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Slept from 11 to 7 then 7 to 10
Ate bfast
1.5 burgers with 3 eggs, turkey bacon and coffee
Lunch
2 pieces of fish fillets, 3 pieces of chicken thighs, 5 pieces of turkey bacon, coffee
Got my new running socks n they feel good
On the treadmill doing a quarter mile walk warm up before the run.
8:50 mile
The start up kills me, that was an easy 8:30 pace
Did the 21-15-9
1 mile run @11 mins
Did the other wod for 12 minutes
.5 mile run
I got my new socks and they worked very well. Barely any rubbing or feet stuff going on.
Weight is about the same, go fucking figure.
At 1400 calories right now
100g protein, 105g fat, 25g carbs
Later will be a protein shake then more chicken thighs, eggs, pb
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Tomorrow
1 mile warm up
- Shoot for a mid 8 minute mile
400m run x 8 rounds
30 wall ball
15 snatch
10 RDL(increasing weight)
either treadmill work or track I will run 5 laps even though thats a little more than a quarter of a mile
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1 mile run in 8:06
- can definitely get 7:59
With a hoodie on that kept ridin up on me
So total distance for that run is 1.25 miles with a .25 walk
4 rounds total of the wod so thats 1 mile i ran
Then
.25 walk - .5 run - .25 walk - .5 run - .25 walk
Total 3 miles running
1 mile walked
Hanging on at 274 because fuck me right, i have the shittiest body for weightloss, im going to an endocrinologist sometime to get blood work done because this shit is fucking stupid.
Just ordered brooks ghost 9s for my new running shoes. My ghost 8s will be just workout only, the outsides are coming undone so will get shoe goo to repair them a bit.
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today is a mile jog, upper body, mile jog day
Probably the same ol shit, going to hit a BB and a DB movement for each
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1 mile run in 8:06
- can definitely get 7:59
With a hoodie on that kept ridin up on me
So total distance for that run is 1.25 miles with a .25 walk
4 rounds total of the wod so thats 1 mile i ran
Then
.25 walk - .5 run - .25 walk - .5 run - .25 walk
Total 3 miles running
1 mile walked
Hanging on at 274 because fuck me right, i have the shittiest body for weightloss, im going to an endocrinologist sometime to get blood work done because this shit is fucking stupid.
Just ordered brooks ghost 9s for my new running shoes. My ghost 8s will be just workout only, the outsides are coming undone so will get shoe goo to repair them a bit.
great stuff man. get that sub8 will feel good, i mean it looks way different on the watch etc.. 7:XX vs 8:XX.
new territory. :highfive:
"hoody riding up on you", that kind of stuff sucks. I had my knife doing that to me the other night. Torture.
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Yeah ill see if like a v neck works better as weird as it looks. The speed i went i have to keep that speed for .5 more miles on a tack so i am still a long ways off.
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Blah day
Ran a mile
Benched, oh pressed, row, lat pulldowns
Mile
I think maybe my bmr might be getting back to normal because i am sweating more than i have been. Before this i could do a full workout and not sweat but now just a light jog and half assed lifting got me sweating.
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I have only done a form of murph once, every other time i feel like im going to puke like right now.
Mile run in 9:56
X4 or 5
10 inverted row
20 pushups
30 squats
Gonna try to feel normal and do my last mile.
Idk why murph is the only one that makes me feel sick, its weird.
weight was about 273.5 so down a pound or half a pound
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5.11 miles in 1 hour
Not gonna lie, besides a lil thundr thigh rub and me constantly focusing on the distance the last 1.5 miles, it was an easy run.
If i broke it up n did a run/walk i think i could save my body enough to finish a half marathon within a 2hr20 min or less time.
I feel really good, im not aching, not worn out and only have a little blister on my left foot.
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20 min walk at work with my new Brooks Ghost 9s
I feel like Goku in dragon ball and early dbz when he rides on Nimbus. If you dont get that reference then it feels like i had clouds for sneakers, they are so damn comfortable. Thinking about resting the rest of the day and getting back to it tomorrow.
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Jigsaw Review
Well comparing this movie to 2-7 then I would say it was pretty good. The storyline how they did it was interesting but this constant new killers and all that is getting extremely old. Idk, that is all I can really say on it lol glad I rented.
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Today what will I do hmm
1.5 mile warm up
Tabata
1.5 mile cool down
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1.5 miles in 15 minutes
Tabata
20 on 10 off 5 total rounds i think
Db cleans
Swings
Snatch
Legs are wobbly so will just rest a bit and decide if i wanna do another wod or just run
1km row
1.5 mile run at 5.7mph
Weight staying the same which is a good sign, i will remain the same weighy for a week or two then drop 10lbs easily then get stuck and so on
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Tomorrow
1.5 mile run
21-15-9
Snatch
DB thruster
DB RDL
1.5 mile run
if I can, I will do a pool room wod, not sure if it will be unlocked or not but will see.
i may do more but ill see how i feel
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1.5 mile run @5.5mph
Did the wod, got my HR up
1.5 mile run: a little slower
Did a .25 warm up, cooled down for .5 for each run
So ran 3 miles and walked 1.5 miles
Weight: 271 with cereal and covfeffe in me, told yall i got this shit.
total mileage so far this from(from monday)
6 miles
goal this wk will be 18 miles by friday then whatever I can do on the weekend so hopefully i can get at least 25 miles
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Im going to rest today, not feeling the greatest.
Tomorrow will be 1 mile on .25 off until i am bored or tired.
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.25 mile walk - 1 mile run for 1 hour and got 4 miles running with 1 mile walking
Pain in my left knee but will survive
Weight: 269.8
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My birthday is the 19th and I will be 28 or 29
Either way i want to get to the gym early and log 29 miles throughout the whole day.
Will consist of walking, running and biking. I can only bike the amount i run though
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I will be 28 or 29
?
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I will be 28 or 29
?
I had a brain fart for a second. Ill be 29
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So yeah I got a call for an apprenticeship interview on the 13th. Basically apprenticeship is a 2 year program at my current job where I work my life away and have 0 life but I learn various pieces of equipment. After my 2 years I am considered a full timer(my hours as an apprentice is full time) but I will be untouchable and make what i make now but full time.
So what this means is I will be on my way to building a home gym. I have 2 interviews to do so I will see how it goes
tomorrow is idk however I feel, i took today off cuz the gym was closed due to the weather.
idk it should be interesting, I think my first piece of equipment will be a dreadmill
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Just going to walk today, feeling stiff and bloated, too much cheese action.
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1hr walk on inclines
Gym full of hot babes
Gotta get in shape
Everyone has slingshots nowadays and it makes me laugh. They think using it to lift more weights will make them stronger which is not the case. Its mainly for injuries or pain in pecs and shoulders or just to use to do extra volume. Im not telling them though.
Anyway today is a light eating day
Tomorrow
Mile :ibrunning: fast
Db squats
Hammy curls
Oly lifts
Mile :ibrunning:
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DB squats: up to 80 each x 6 reps or so
hammy curls
cleans: 95-185 triples
oh press: 3 sets of 8 with 135
25 minute incline at 12 walk with 5 minute rest walk
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2 mile run @ 10 min pace
Time: like 19:50 or something, i kicked it up a notch towards the end
I also did .25 walks before and after each run
Db incline press: up to 80x10
Db side raise: 3 rounds of 3 gripsx 10 with pinkys up
Lat pulldownx4 sets
Tricep cable pushdowns
Bb curl
2 mile run at 11 min pace
Felt good, i would like to get up to 9 min paces for 2 miles but do it how i felt today which was comfortable.
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Tomorrow
4 rounds
1 mile run
DB Clean and press x 15-10-5-5
DB Snatch x 15-10-5-5
Push ups x 15-10-5-5
I want to keep the mile times 9 minutes or less, maybe try to go for a recent PR on the first one and on the others try to do 9 minute splits
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Mile 1: 738
Yah thats my max, i had to keep convincing myself to not jump off, speed was 8mph with a slow buildup that took 10 seconds
So that killed me, the rest of the workout i did the weights but the runs were like .25 run n .25 walk, i literally felt like i had a full weighted suit on and my abs were cramped up.
Felt great, imagine if i was 210 or 200lbs with my current cardio level. My weight today was 272 due to eating and big cup of coffee and water.
I am happy with my progress considering i didnt do a proper warm up or stretch, yesterday i did 4 miles already and it wasnt ideal but i still beat my old current pr by like 28 seconds.
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Mile 1: 738
Yah thats my max, i had to keep convincing myself to not jump off, speed was 8mph with a slow buildup that took 10 seconds
So that killed me, the rest of the workout i did the weights but the runs were like .25 run n .25 walk, i literally felt like i had a full weighted suit on and my abs were cramped up.
Felt great, imagine if i was 210 or 200lbs with my current cardio level. My weight today was 272 due to eating and big cup of coffee and water.
I am happy with my progress considering i didnt do a proper warm up or stretch, yesterday i did 4 miles already and it wasnt ideal but i still beat my old current pr by like 28 seconds.
nice!! :highfive: :ibrunning:
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Mile 1: 738
Yah thats my max, i had to keep convincing myself to not jump off, speed was 8mph with a slow buildup that took 10 seconds
So that killed me, the rest of the workout i did the weights but the runs were like .25 run n .25 walk, i literally felt like i had a full weighted suit on and my abs were cramped up.
Felt great, imagine if i was 210 or 200lbs with my current cardio level. My weight today was 272 due to eating and big cup of coffee and water.
I am happy with my progress considering i didnt do a proper warm up or stretch, yesterday i did 4 miles already and it wasnt ideal but i still beat my old current pr by like 28 seconds.
nice!! :highfive: :ibrunning:
Heyo, were you able to see the spacex launch from your house?
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Not sure what i want to do today
Tomorrow will be my long run day, go for 6 miles
Today could be 1 mile run - some WOD - 1 Mile run
Nothing major so i can be fresh tomorrow.
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6 miles in 1hr 5 minutes
It wasnt too bad, the last mile was horrible because with 5 minutes left i hit 5 miles so i had to turn off the treadmill n restart it because it would have shut off at the hour mark.
Didnt do anything the last 2 days which made me feel shitty but weirdly mile 6 breathing n cardio was perfect just my feet were hurting where i typically get blisters.
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I'm buying a commercial grade stepper on monday, its the same one as what my old gym has and it's my absolute favorite machine ever and I am so fucking pumped.
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At the gym now walking, got dick problems so idk how long i will walk for.
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I love the +1 on my last post lol
I think i was dehydrated on friday n saturday so it was hard to piss then today i drank more so i pissed non stop, thought i might have a UTI. Took some home tests and it was negative. Now that i have more water in me ive balanced out so im all good. Tomorrow is gym, stepper and studying.
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It was me, LOLed IRLwhen i read it, +1 well deserved! :highfive:
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It was me, LOLed IRLwhen i read it, +1 well deserved! :highfive:
Lol :highfive:
Woke up at 5 with a headache, took some stuff and its still kind of there.
I think today is walk before i pick up my stepper then 3 rounds of 100 floors.
I feel legit sick today so ill seewhat i can do
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Walked at the gym
Got my stepper
Went 12 minutes: 100 floors and holy fuck i was dieing. Going to do 2 more rounds throughout the night.
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So did 400 total today
Talked to adarq and agreed to sat thru Wednesday
600 to 200 going down 100 each day.
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Walk .5 run 1 walk .5 run 1
Did some studying while walking and running. For my interview i have to know stuff that doesnt pertain to me or the job in any way, shape or form lol
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So did 400 total today
Talked to adarq and agreed to sat thru Wednesday
600 to 200 going down 100 each day.
Glute Stamos cometh.
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Walk .5 run 1 walk .5 run 1
Did some studying while walking and running. For my interview i have to know stuff that doesnt pertain to me or the job in any way, shape or form lol
awesome!
studying/reading + walking = solid. I used to do that alot, and also get some short sprints/runs mixed in, feels amazing. :headbang: :headbang: :headbang:
i'm a huge fan of it.
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Haha yeah it made the miles go by faster, i liked it. I might read and walk next time.
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100 floors am
2 mile run in 17:38 new PR by a lot
21-15-9
Db cleans
Snatch
Rdl
1 mile walk
gonna step later
I am moving onto the final interview and everyone told me its a good sign that i made it, I know they are going to approve a lot of people because they plan on doing multiple small classes. Once i pay off my student loans I will be working on a home gym of course with some video set up and possibly do a legit video log where I dont feel weird filming in public
10 min on stepper, gettin dem quads pumpin
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gotta help my brother out today so gonna be a rest, maybe so some stairs later just to get moving
tomorrow is a 7 mile run
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This week has been a shit show, going to walk tomorrow then on monday its going to be a start up wk to get back into the swing of things.
2 mile warm up
workout
1 mile cool down
I have my last interview on idk one of the days, so I will be missing that day.
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I mile run
Upper body
Did 2 exercises for each, nothing major
One of those days where i feel sick like i did a xfit workout but i was only doing side raises.
Going to hit the stepper n some wods throughout the day.
4 rounds, ended up doing 2 extra sets of burpees
10 burpees
50 floors
10 kb swing
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I also got an 80 on my test which is shit.
Idk if ill get called or not, so i will be keeping running in my workouts just going to even it out with weights. Idk if ill even get called for it tbh
I made it halfway through a video on the 2018 nba dunk contest and turned it off. The black panther dunk was about as bad as the cgi in the movie and yet still got a decent score. Then the one guy jumped over 3 people crouching, almost on their hands n knees and scored perfect 10s. I bet there are people in the nba that came from street balling and dunking that isnt well known that could have put on a better show. The only good one i saw was a reverse 360btl
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Plan today is loose, ive basically been crapping my brains out.
Going to attempt 2 miles but depends on how shitty i feel.
Then maybe the rdl-clean-oh press wod for 5 rounds of 12-9-5
Then maybe another mile
2 mile jog with .5 walking
Tabata for 10 minutes giving 60% effort, was more focusing on just movement and keeping a decent heart rate and not going all out
- bb rdl/clean/push up
Tricep cable and db work
Walking now to .25 then 1 mile run then .25 walk
Weight 272 with hoodie and shoes on drenched in sweat. Usually i dont have my shoes and hoodie on so maybe 269
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Skwaats
Multiple small jumps up to 3x2 with 275
First squat session in a long time
Db clean at 50/60 then just squats at 70
Hammy curls
Walk
Tomorrow is a long walk day, my interview got pushed to friday so I will do the walk and study and friday will be interview then workout.
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Had my interview, i think i did well.
Did a walk n upperbody work, went to 275x5 on the bench.
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Today is just stepper n burpees
Gonna get back to running on monday, my legs are still wrecked from lower body so ill learn my lesson.
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Not sure where i left off
Yesterday was 200 stairs
.25 stairs then 5 to 10 burpees
Today no gym cuz it was too nice out, went for a 2 mile run on the road.
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Super pissed off
looks like i gotta take getting back in shape seriously this time
didnt get the apprenticeship because of stupid bull shit.
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Super pissed off
looks like i gotta take getting back in shape seriously this time
didnt get the apprenticeship because of stupid bull shit.
health shit?
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Super pissed off
looks like i gotta take getting back in shape seriously this time
didnt get the apprenticeship because of stupid bull shit.
health shit?
Nah i got screwed over by my trainer at the start of last season, he lied to cover his ass which caused me to not be trained on anything so i got trained in october instead. But they said i didnt get the apprenticeship even though i am a great worker(his words) because i wasnt in a machine enough. They hire apprentices off the fucking street with 0 experience and they said i need to do another season before ill get hired. So what it came down to was we can use eric for the season to do the same bullshit work at half pay.
So im getting in shape in case a police dept calls or when i get reinstated at the state cuz i am just absolutely pissed off. I learned the fucking packers in half the time it takes other people, i worked circles around everyone there and yet im getting butt fucked by the powers to be who dont even go out into the production area.
I walked this morning and now ima go walk again after bfast cuz its nice out.
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Walked another 2.5 miles, going to do stepper n burpees later
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Walked .5 miles
Back and bis so 3 sets of 10 for bb row, rdl, inverted row, pulldowns, curls db and bb
Run 25 mins.
Stopped 2 or 3x because my buddy isnt in running shape but felt good. About to go walk around 130
1 mile walk 1 mile run. 10:17 pace but the first part is a steep .15 hill which kills me.
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Watching the SpaceX launch
nothing today, we went from 50s and no snow to a snow storm today lol everything was closed.
tomorrow will be some stuff idk just how i feel, gonna go watch Death Wish and sunday will be more stuff
I woke up to a call from the nuke plant saying they want to fast track me to the final interview for security. I would make just about the same as if i got the full time gig at budweiser and I will get more days off. So it is a good opportunity if I get it but my luck sucks so who knows. If I do get it I will have to pass a psych test which is easy, fitness test which is easy and a tactical course, go around and targets pop up and you gotta shoot the baddie or its an innocent that pops up and you dont shoot it, stuff like that from my understanding. So yeah idk I wont get ahead of myself this time and just see where it goes. I did win on 3 scratch offs today so yeah I'm that good.
I have also been taking probiotics and yeah stuff is working amazingly.
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200 stairs
100 straight then .25 stairs/1 min jumping jax & random # of push ups to 200 total stairs
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I literally typed up my whole workout, hit a button and it all disappeared.....
mile run
push
xfit workout
21-15-9 clean/snatch/inverted row
walk/run
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3 rounds weighted vest
50 jumping jax
10 air skwaats
Whatever i could do for push ups
50 floors
Same 3 rounds
50 floors
3 rounds without weighted vest
Going to zone out on the stepper n just go
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Tomorrow
2 mile run
1-10 of
db cleans/BB Snatch
1 mile cool down jog then walk
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2 mile jog
did that workout to round 7, buddy came in and wanted to do shit so i stopped there and did a 10 minute Tabata workout 20 on 10 off
then some cool down stuff
tomorrow is a 2 mile run
some wod that he knows, supposedly takes an hour or so to do so yeah I will be dead
later i will do stepper stuff
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1 mile walk
Snatch and cleans
.5 run
50-40-30-20-10
Wall ball-push up-air skwaat-jj-burpees
.5 run
So 2 rounds but it went
.5 run - wod - .5 run - wod - .5 run
Oooh yeah and it was in the pool area so it was like 80 degrees
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I am looking at my older posts in my journal and I think I might just go through and do all of those workouts over again.
So tomorrow I might just hit a lot of stuff so
2 mile jog
10 minute WOD
Bench Press x 5 reps
Farmers Carry x idk the weight
This may not seem rough but for some reason idk, it is one that gets my heart rate going like a mofo
that will be my "strength portion"
then Metcon
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc
Pool Room
EMOM
Wall Ball - 5 reps
Push up - 5 reps
First 5 minutes then increase 1 rep each minute after
1 mile jog
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God it feels good to be back
First
Did john cena warm up, will post video later
Bench/farmers carry wod
10 rounds
The next wid, finished round 15 +6 thrusters
Walked in the beginning, my legs are way too dead.
Next is pool room then i gotta go to sleep, working the overnight tonight.
First 5 mins was wall ball x 5 then burpees x 2
Then every minute after that i increased the reps x1 and i was pooped, did like 9 wallballs n 6 burpees but i did like 3 of them on the last minute
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God it feels good to be back
First
Did john cena warm up, will post video later
post vid nao. john cena warmup?? lolol. nice.
Bench/farmers carry wod
10 rounds
The next wid, finished round 15 +6 thrusters
Walked in the beginning, my legs are way too dead.
Next is pool room then i gotta go to sleep, working the overnight tonight.
First 5 mins was wall ball x 5 then burpees x 2
Then every minute after that i increased the reps x1 and i was pooped, did like 9 wallballs n 6 burpees but i did like 3 of them on the last minute
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https://m.youtube.com/watch?v=Nmxj-MtvD_Y
What i did was the walking with the plate twists and the plank while stacking the 10s n 5s. Felt good and activated my core.
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https://m.youtube.com/watch?v=Nmxj-MtvD_Y
What i did was the walking with the plate twists and the plank while stacking the 10s n 5s. Felt good and activated my core.
ah cool. and ya Cena is a beast.
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At work, tired as fuck, didnt get any sleep.
Not doing shit today, i am so wrecked it sucks.
Sunday idk its looking like a storm so if that is the case then ill be doing a home workout.
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Basically same workout as friday
John Cena warm up with some oh squats to stretch
bench wod but we did 5 mins on the bench and 5 mins oh press with farmers carries
the 7 min wod but i did db thrusters and push ups
EMOM
5 wall ball
5 jumping lunges
5 push ups
after 5 min mark you increase reps by 1
i made it to like 8 minute mark lmao
Food pre workout
2 eggs
mushrooms
2 packets of oatmeal(bad idear)
turkey bacon
Food post workout
turkey wrap
veggie straws
gonna do a protein drank at 5, eat supper at 8 and good to go.
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My buddy wants to do Partner Wods tomorrow
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
Ascending Ladder in 10 minutes
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...
For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run
Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
partner holds onto kettlebells while they arent working.
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Didn't do any of those
I did 1.5 miles or so total of sprints and jogging, I tried to do 20 second lap sprints(18 = 1 mile so 3 laps in 1 minute is 6 min mile) I was at best I did a 20 second one but like 22-25 for 2 laps or more. I just did a bunch of those with a 2 lap jog inbetween
did some foam rolling
then a partner wod so Idk how many I did, i just know he did a lot more lol
.5 mile run
100 cal row(switched every 25)
100 deadlift @ 135 (pretty even on this)
100 DB Swing ( Pretty even on this as well)
75 burpee pullups ( Lol hed do 10-15 per set and I would do 5 or 6 lmao)
200 sit ups( hed do about 25 or so and id do 15)
.5 run
I feel like we did more than that..
either way I am cooked
AM
food
some sort of donut
coffee
clementines
Post workout
Turkey wrap(wrap/4 slices of turkey/cheese/dressing)
Veggie straws
later pizza....lol
then chicken
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So i wanna get to the gym earlier and do something like
2 mile jog
21-15-9 of stuff that i hate so
21-15-9 cal rowing
21-........ burpees
21-........ sit ups
For my warm ups
Will do it thursday
Tomorrow idk what ill do i have stuff to do in the AM so ill see what time i get back.
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Nothing today
Got shit to do and i have a stye in my eye. I remember rubbing my eye a lot cuz of all the sweat so i wonder if people arent wiping their machines n what not down after they are done cuz it didnt pop up until after the gym.
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Today is that warm up then heavy oly lifts and some bodybuilding
mainly just light skwaats, cleans, snatches, oh squats, hammy curls, lunges
weight from monday to today
-3lbs
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Tomorrow
1 hour tabata
1. Jumping jax
2. Push up
3. Jump rope
4. Air skwaat
5. Burpee
Ill mix it up i doubt ill keep track so ill just do random shit
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Movie Review
The Final Girls
I believe it came out in 2015 but I randomly found this gem
So the title final girls means the final girl in a typical slasher movie that kills the killer.
So some chicks mom was an actress and starred in a slasher F13th type of movie in the 70s. On the 3 year anniversary of the chicks moms death a movie theater plays that movie. A fire starts and girl and friends cut through the screen to escape through the back, in doing so they find themselves in the movie. Without getting too much into detail, they try to save everyone and they have to kill the killer to escape the movie.
Rated PG13 and it is listed as a comedy.
I thought it was funny, clever, goofy and nice visuals.
It is worth a watch one night
I suck at reviewing stuff.
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Movie Review
The Final Girls
I believe it came out in 2015 but I randomly found this gem
So the title final girls means the final girl in a typical slasher movie that kills the killer.
So some chicks mom was an actress and starred in a slasher F13th type of movie in the 70s. On the 3 year anniversary of the chicks moms death a movie theater plays that movie. A fire starts and girl and friends cut through the screen to escape through the back, in doing so they find themselves in the movie. Without getting too much into detail, they try to save everyone and they have to kill the killer to escape the movie.
Rated PG13 and it is listed as a comedy.
I thought it was funny, clever, goofy and nice visuals.
It is worth a watch one night
I suck at reviewing stuff.
nice @ the killer gets killed.
i saw something nutty like that with some deaf/mute woman (author, out in the woods by herself in a small sparse community) when I was at my aunt's... movie was pretty crazy.
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Was it Hush? Deaf woman being hunted by a guy in a white mask? If so that was a pretty good one.
Tv show review
For some reason i had coffee last night and i couldnt sleep
Umm i forgot wtf it was called lol i think its The Santa Clarita Diet
Anyway Drew Barrymore and her husband are realtores and she randomly becomes a zombie. She pukes all over while showing a house, dies then comes back. Basically the show is trying to find a cure while making sure she gets fed. It is basically like a zombie Dexter.
It was entertaining, i liked it.
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Did 40 minute tabata
1 min on stepper
15 off
1 min on insert exercise
15 off
1 min stepper
Etc
Did
Burpees, skwaats, kb swings, push up holds, jumping jax, sit ups, kb deadlift
Probably a few others
Felt good, got a sweat going but didnt kill me.
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Was it Hush? Deaf woman being hunted by a guy in a white mask? If so that was a pretty good one.
ya that was it. creepy shit. good movie.
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Today
Hour walk
1 mile run @ 10 min pace for 1 min then 8:57 pace for the rest of the mile
- Feet felt heavy so I switched it to 1 mile
EMOM
min 1: 10 wallballs
Min 2: 10 push ups
Min 3: 10 sit ups
Continue until i do 4 of each so 12 mins total
Going to sit around in the hot pool room balcony until my buddy gets here to start the actual workout.
Then
14 min time cap to do
Db squat/ bar burpees
1-2-3-4......10
Then max clean
20 min time cap n i got 195 for my clean
5 rounds for time of:
Run 400 meters
15 thrusters
16:20
Partner : 14:15
Shot the shit and did some dead hangs. Trying to do a pull up my shoulders n arms shake so just trying to get used to it.
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Going to try vegetarian for a few days a wk to cut back calories and what not.
I am absolutely sick of chicken so it might just be easier. I'll only have red meats a few times a wk and just see how it is.
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Bfast
Bowl of cereal
Workout
40 min walk
5 rounds total but same kind of emom as the others just did
Wall ballsx10 - min 1
Burpees x 5 - min 2
Sit ups x10 - min 3
Etc etc
1 min i did 10 burpees, on another minute i did 30 sit ups so it was whatever, a good warm up
Then
30 clean and press x 135
Partner race so when you put it down your partner had to go and first to reach 30 won...i won lol
Deadlifts: i just followed him up, did triples up to like 275 or something. Wasnt hard but i need to work on form again.
EMOM
Min 1 wall balls
Then the top of every min is a farmers carry x 80lbs and the rest of the minute was wallballs. For 10 mins.
Wallball total was your score and i did 130
We might have done more i cant remember.
Weight was 273 so down another pound and i didnt really do anything this wknd so yeah i want 270 by the end of the wk
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Emom same one for warm up just with WB - PU - SU
then bodybuilding stuff. My buddy is fishing today so i figured I'd hit stuff we have neglected
Bench: up to 275 legless x 2
285 x2 with legs
Oh press: up to 155 strict then up to 185 push press
Then some back n arm work and now walking
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Since i got back into CF my appetite has gone down quite a bit.
Later will hit some stepper stuff maybe idk i kinda want my legs to be fresh for tomorrow.
Tomorrow i wanna warm up
Hit some heavy oly lifts
Maybe 10x2 squats
Single leg work
2 wods
Cool down
Ab work
The 2 wods i want to do are max burpees in 7 mins
And the same wod i did yesterday with farmers carries and wallballs except do push ups and wallballs.
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Basically did that except
Did a 25 min AMRAP
50 wallball
15 cal row
30 snatches
20 swings
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7 min burpee test
Total: 74 reps
Going to hop on the stepper to cool down and figure out more stuff.
21-15-9
30lb kb squat
Kb deadlift
Push up position holds for seconds
First round was 21 elbows locked, 15 seconds halfway and 9 seconds chest barely off the floor. Round of 15 i took out the elbows locked position and so on.
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Doing a odd workout today since my week is fucked anyway having monday off.
I'm doing what dan bailey did in a recent video, he went again 4 people doing 4 WODs consecutively while each of them did 1 a piece.
So I'll try to do
Elizabeth
Clean 135 lbs
Ring Dips
21-15-9 reps
Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
Karen
Wall-ball 150 shots
Throwback!!!!!
Mondays workout possibly, last time I tried it i couldnt finish. This time will just be a slow chipper.
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I figured I would make some goals by the end of 2018
BW: 210
Burpee 7 min test: 120 reps
Muscle up: 1
Pull ups strict: 5-10
Kipping: 15
push ups: 100 without stopping
1 min sit ups: 50
Run: basically the same
Cleans(any variation): 250lbs
Snatch.....: 200lbs
Squat: 450ish full squat
So I figured a lot of those are reasonable for the rest of the year, especially if I can get back down to 210 or 205 would be better.
I havent been running due to my calf feeling strained but it feels better now, I bought some gel pad things that you can heat up or freeze and I will be putting them on.
I have an interview tomorrow and I know I responded to the email but i checked the email for the address and my response wasn't showing up so idk if I fucked myself or not. If not then its shitty but I will have a ton of time to get in shape lol
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Meals today
Bfast
3 spoon fulls of greek yogurt w/ sprinkle of flax and sunflower seeds with 1 cut up apple
lunch
1.5 chicken thighs, asparagus, pickle and ceaser salad
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Jesus
54 minute WOD
Run .25 at the start and finish and after each exercise
All reps were 40 reps
So sample is
Run
Wallball
Run
Sit up
Run etc etc
Did wallball, sit up, push ups, db cleans, swings, snatches, over head lunges, and a few others. The last one was a 12-12-12-4 of fsquat, bb clean, oh press and deadlift.
All in all 2 miles of running, 9 exercises at 40 reps each. My sit ups are getting better, im about 40 reps now before i cramp, before it was 20.
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the WOD name is jesus? looks fun.
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the WOD name is jesus? looks fun.
Oh no lol i just finished it when i typed it out and that was the only response i came up with as I was sucking wind trying not to die lol
Its a modified fatal 40 workout, the fatal 40 is much worse though.
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left shin and lower back are sore as fuck, kind of like lower back to lower lat.
not too sure what I will do today, maybe warm up jog and idk, nothing heavy thats for sure.
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Did some wallballs, push ups and jump rope
150 wallballs for time: 5:14
Usually I would get like 7 mins or more.
- I went 100 unbroken then 10 second rest n did 25, 10 second rest did 25
Black jack
20 thrusters
1 push up
19 thrusters
2 push ups
Etc to 1 and 20
Time 20:55
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Tomorrow possibly
Basically its a partner EMOM so 1 person goes and the 2nd person has to do it with whatever time is left within the minute so its on the 1st person to haul ass and the second person to finish before time is up
Partner EMOM
First 10 rounds
5 burpee pull ups
5 hang db power snatch
Second 10 rounds
10 Hang power clean and press
Third 10 rounds
8 wall ball
5 db cleans
4th 10 rounds
5 db thrusters
15 second push up plank
5th 10 rounds
5 Oh squat
5 push ups
6th 10 rounds
BB bear complex thruster x 10 reps(5 front 5 behind)
Any missed rounds adds an additional minute at the end.
What I want to do for a warm up is do 1 round of each beforehand and get the time and adjust. If one only takes 15 seconds for each then thats not good, Id like 20-25 second rounds so theres a brief break
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Started to get a scratchy throat last night n now im shitty so no workout
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the WOD name is jesus? looks fun.
lool.
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working out today
got runny nose kinda still but other than that just sore.
I just want to hit heavy stuff, squats, cleans, snatches, thrusters
then hit a emom
So maybe hit heavy cleans, snatches, then heavy thrusters into heavy front squats into heavy back squats(so where i stop on thrusters which is lower than my fsquat just keep going and where i stop on my f squats just keep going up on my back squat.)
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Emom
4 rounds total
1 exercise per minute(after min 3) before that i was doing 1 exercise plus jumping jax until the end of the minute but i dont wanna wear my legs out.
the exercises were wall balls, burpees and sit ups
Then emom of 30 second jump rope for idk 5 mins
Then ab work
Now waiting for my buddy to get here.
Hang snatch: worked up to 145lbs lol or was it 155, either way puss weight
Hang clean: up to 185 then mashed potatoes at the bottom.
Thruster: mashed potatoes on 185 but still managed to get 205lbs
Front squat: mashed potatoes on 255lbs
Back squat: 315 for a decent single.
Mashed potatoes is when your upper body collapses in the hole and you look like a dog shitting on your way back up.
1 mile run: 8:30 pace on a shit track. My buddy is running a half marathon this summer and he runs too fast so he ran behind me to slow down lol.
This was a horrible mile and I wanted to die. I think we did our little wod beforehand also.
Still 830 aint bad for not running much lately and after a long workout.
Weight remains the same grrr when its within the 5lb increment i have to try hard as fuck to push past the barrier.
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Just a little something today
I did the workout chief which felt decent
Then some pool room stuff, nothing major
This wknd is off, ill be working overnight so yeah monday will be getting back at it.
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DId some stretching and yeah shitty. I might sign up for the yoga class or look for some decent yoga videos and set time aside to do it.
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2 mile jog-- 9.5 min split
HR is up a little but I feel good.
7 min time cap
95lb thrusters
35lb db snatch
3-6-9-12....
Round of 12 +8 thrusters
The thrusters ik were gonna feel heavy but i didnt know itd be that bad
Grace: 30 clean and press for time
11:20 @160lbs/normal grace is 135lbs
2 mile jog then 1 metcon at home.
Negative on the 2 mile jog, my cardio n everything feels fine but my body doesnt want to move so i feel 40lbs heavier on the jog.
Weight 272 so down idk 2lbs but like i said earlier once i am in the middle area like a 275 or 265 its easy to go from 280 to 275 but then ill be stuck for awhile, break through and go to 270 like nothing. Then typically its not bad until id reach 265 or whatever.
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2 mile jog: roughly 9 min split
Twerkout
112 wallball
200 push ups
150 sit ups
1000 jump rope
Weight: 271
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Tomorrow will be my power day
2 mile jog
Maybe Snatch@ heavier than normal for 30 reps
Squat B&F
Oh press
Some bb stuff
1 metcon
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I took a job where I will be doing 4 10 hour shifts.
They have a pretty dope gym there so thats where I will be working out. I might get a bar and bumpers again for the house im not sure, will just need a shed to put them in.
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I did something different, felt crappy so I didn't want to go heavy cuz I wouldnt get too heavy.
Instead I did
1 mile jog
Bench: up to 225x5x3 footless
db shoulder front raise and side raise for 3 sets
curls up to 50lb dbs
idk basic body building shit for upperbody
SO funny story, Jesus kept me from cheating on my diet today
I had to go get a set of wipers for my car and drove by Arbys and said hm maybe I will see if they have some sort of chicken option or something. I pulled in and immediately felt like I was going to shit myself, granted they have a bathroom inside but I like the drive thru. So I immediately left, the feeling went away and pulled into the pizza shop for a sub or something, but I didn't have cash on me and you have to spend at least 10 dollars to use a card. I thought well the sub is only 6 bucks and I don't want pizza so I pulled back out and just went straight home. Could have sworn I had cash on me but I was wrong.
Sooooo I went home, had some greek yogurt with sunflower seeds, apple, 2 chicken thighs and a salad. This morning was a grain bar pre-workout
I just ordered isopure zero carb protein which has 3 carbs in it lol Also a whiteboard so I can plan out my workouts on the spot instead of stealing other peoples workout logs from the drawer.
then
pool room
10 minute AMRAP
2-4-6-8....
wallballs
sit ups
got to round like 18 or something.
nice active recovery type of day, tomorrow see how I feel and probably do the heavy day then smash it on friday.
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Did some stretching and warming up
power snatch: worked slowly up to 135x2(felt decent)
Front squat: my front rack felt amazing
- Before I squatted I held up dumbbells so my arms made an L shape to get my lats to flare up and held it there for a bit and after that my front rack felt 100x better.
Anyway: Front rack felt amazing from 155-215 then 225 started to mash potato. I believe I hit 235 but only limiting factor was the front rack.
Back squat: Worked up to 315 for 3 singles.
power clean: worked up to 205
Everything just felt better today, I am fitting in shirts better than last wk
OH Lunges
20-25-30lb dbs
on my last set with 30s my second to last step i felt like a shock in my left hammy n thought hm that was weird then it happened again I stopped.
THen 5 rounds EMOM just doing push upsx5 sit upsx5 and flutter kicks a 1-2-3-1 1-2-3-2 count to 5. Abs started cramping
I am laying down with my leg wrapped up, its not bad but still gonna take it easy
I am feeling great though, going find a good warm up routine and just stick with it.
Food today is protein shake post workout
then my typical yogurt, salad, chicken etc meal then protein shake, then idk
I have been cheating but its been at supper i let myself just eat whatever. I dont over eat though and I still havent been eating beyond 8pm
Going to sit down and plan out my workout for tomorrow assuming my hammy feels good as new. I will probably do a workout if I feel great but if my hammy is still sore or feels strained or some shit I will made a workout based on that also.
Food
Protein shake
3 thighs
Green beans
Yogurt
Pears
Pickles
Goulash
3 eggs
Beef sticks
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Warm up
https://www.cavemantraining.com/bodyweight-exercise/best-warm-crossfit/
Jumping jacks, awesome for anything overhead and overall body warmth
Hip hinge and reach, awesome for snatches, deadlifts, squats and anything overhead
Add a calf raise after the reach, and you’re also warming up the ankles and calves
Squat and pull-over, awesome for mobility work in the warm-up, squat depth/technique and opening up the thoracic
Wood chopper and halo, awesome for shoulders, mid section and rotational work
I include these in my workshops, 30 seconds per exercise and 2 to 3 rounds, 3 rounds if nothing else follows, but I’l usually do some more mobility work afterwards.
5 minutes in Hell
Jog, idk 1 or 2 miles
5 minute Burpee test
Rest
5 minute Sit up test
rest
5 minute push up test
rest
5 minute jump rope test
rest
5 minute air squat test
rest
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 10 reps
wall balls x 10
If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes
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20 min bike ride: 6 miles
45 minute walk
Some of those stretches with one where you are on all 4s and you raise 1 arm and opposite side leg up.
The strain is still there in my hammy so i figured i wouldn't push it. Hopefully monday i will be back at it.
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Hammy feeling good the last hour after my walk to the mail.
So far
Shaking warm up
5 mins of burpees: 60 total
To put it into perspective I did 73 I think or 75 or something in 7 minutes and the pace I was going like I was just hating life but I could have just kept going with it. I wanted a 10 burpee per min pace but I did 12 so my goal is 15 burpees per minute pace averaged out. The first few minutes I was at 15 or 16.
At that pace with 2 extra mins like last time I would have been over 80.
- Mental game is weak i rested because I was tired and not because I needed to.
2 mins cooldown on stepper
6x20 sec speed sit ups: 12s, Last 2 were 10s cuz my vest kept falling off my feet.
Stepper x 2 mins
5 min jj: idk maybe around 300
Going to shake n stretch.
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Well ate supper, 2 pot pies
relaxing, watching some crossfit videos for ideas and booty booty booty shots
I have my white board and I love it, it will be nice to write down workouts on.
Going to plan it out now for tomorrow even though typically I dont do shit on saturdays...well shit gotta see what my brother is doing so idk, chances are I may save it for sunday morning after work.
What I have planned for monday is
stretching and bodyweight movements
jog
21-15-9
7s of BB Clean/db snatch/ BB OH Press
5s of db cleans/bb snatch/ DB OH press
3s of Push ups(knee comes up on each down but 5 second tempos/DB OH Squat/BB Row
the 4 mins of rounds stuff i posted earlier
walk, active recovery, cooldown shit
sunday possibly just walk and see what else is in there, I forgot
When I start my new job My diet will change, going to be mainly protein shakes, salads and finger foods like nuts and beef sticks and stuff. Going to do 1-50 gram protein shake then 2-25 gram ones. Try to wake up early enough for breakfast then typical supper n what not after training.
Had 1 last meal, I realised I didn't really eat today
half a turkey sub
protein shake
2 pot pies
and yeah i was growling by 8 lol
Threw in
1 beef patty with 1 slice of cheese
pickle
salad with lettuce, dressing, olives, croutons
and yogurt with sunflower seeds.
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Probably May or so I am just going to take out a loan to get a shed, barbell, bumpers, KBs, dbs, and maybe a yoke and Kyak.
My brother and our buddy want to get kyaks so I would probably get to the lake or whatever early and actually start swimming then kyak.
Ideas
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
obviously scale and adjust where I need to
From 0:00-3:00
2 rounds of:
10 overhead squats
10 OH press
incease by 2 reps for every 3 minutes after.
MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
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I am a posting machine today
I think I may give crossfit a serious chance this time around. Maybe give it 2 years and give the open a serious shot and just see if I stop there or if I can move on further.
I am thinking I have to wreck my shoulders and grip
OH Press: 135
Hang db snatch: 50s
21-15-9
BW hang, 5x max time
Farmers carry: light but long(depending on how many people are there.)
Probably will do this tomorrow morning after work, gotta do some stuff beforehand.
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Blah not doing that workout after work. I got about 2hrs of sleep during the day and yeah i am feelin tired.
Just gonna kill it on monday, i have stuff written up for it already.
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i'd love to live in a place where i could kayak regularly. low-impact, great for shoulders, back and core, peaceful, scalable, can be thrilling.
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i'd love to live in a place where i could kayak regularly. low-impact, great for shoulders, back and core, peaceful, scalable, can be thrilling.
Yeah I live near the fingerlakes so i have my choice between 2 of them, also a more local lake and a beach which is on idk whatever lake haha.
Once i start the new job and get a feel for things thats when i will be able to get after it. Besides its still 30 degrees out haha
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I feel sick on overnights every time so i went hard on mcdonalds breakfast lol
Oh well i was at least up n moving all night. Going to get groceries and just get more ideas for tomorrow.
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i'd love to live in a place where i could kayak regularly. low-impact, great for shoulders, back and core, peaceful, scalable, can be thrilling.
i'd paddle board. i'm not too far from a canal, i should get one. but, i also don't want to get attacked by a gator.
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I am a posting machine today
I think I may give crossfit a serious chance this time around. Maybe give it 2 years and give the open a serious shot and just see if I stop there or if I can move on further.
do it. i still think you'd benefit from doing more comps. you change your stuff up alot, it's fine but, having comps on the schedule will make training & diet decisions easier, things just fall into place.
I feel sick on overnights every time so i went hard on mcdonalds breakfast lol
lolololol.
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Yeah I figured after year 1 once I can do stuff like muscle ups and pistols and what not I will do local competitions to see how I stack up.
Today so far is a bust, its super cold in the gym and its weird like my muscles are burning up and like cramping which usually they just burn. My energy levels are low which i felt on just doing 100 count JR.
Anyway i warmed up
Mile run
The 21-15-9 where i broke it up into 7s, 5s, 3s
The 4 mins of whatever wod i wrote earlier. Going to walk, stretch and count this as a loss. Will go home, eat, relax and come back at 12 to make up for it.
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1 mile jog- 9 minutes
30-20-10
Db thruster@35lbs
Push ups
5 minute row
AMRAP 15 minutes
200JR
20 BURPEES
50 JJ
20 PUSH UPS
20 SIT UPS
20 WALLBALL
Made it to 1 full round + up to 13 push ups
If I felt 100% i could have done 2 full rounds.
Now TABATA
12 rounds(6 each exercise)
30 on 15 off
Sit ups/wallballs
Then stretch, 1 mile jog, 5 min row
Later will be idk 200 floors on stepper with some kb swings or something.
Also did a round of 21 with 60lb db snatch and 40lb db squats(2 dbs)
Weight: 270.2, ALMOST IN THE 260S AGAIN!!!!
so i fibbed, i went to arbys also yesterday for the 2 for 6 gyros lol. I've used the bathroom a lot today but i still have water, granola bar and cereal in me. So even with the horrid eating yesterday(those 2 meals is all i had) i am down in weight but legs are getting bigger.
Going to eat, rest, workout, rest.
Going to do 3 a days all wk except for wednesday.
Tomorrow morning will just be a wake up cardio 30 min to 1 hour workout.
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1 mile jog today
Then some stretching
Hang power cleans and snatches
Wod #1
50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Wod#2
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Inverted row
Men: 50-lb. dumbbells
Wod#3 if pool room is open
50-40-30-20-10
JR
Push up
Sit up
Air squat
Burpees
Then
Back up, but opposite order so
JR is 10, push up is 20, etc etc.
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1 mile jog today
Then some stretching
Hang power cleans and snatches
Wod #1
50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Wod#2
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Inverted row
Men: 50-lb. dumbbells
Wod#3 if pool room is open
50-40-30-20-10
JR
Push up
Sit up
Air squat
Burpees
Then
Back up, but opposite order so
JR is 10, push up is 20, etc etc.
No jog, had a calf issue yesterday and it came back today. Instead jumped into the wods.
First one the row/wallball took maybe 25 minutes total(had about 18 mins of rowing total) felt really good, i like this wod a lot. Didnt tire me out but got my HR up and sweaty.
Second wod the db clean and deadlift(changed it)
This sucked because i dont do these heavier than 30s or 35s usually so i was breaking up the sets into 3 and this one hit me hard.
Did cleans but i am so fucking tired i literally just did a few sets up to 185. Pointless to do snatches.
Going to rest in the pool area and try that last wod then walk.
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Nope not doing that last wod lol my chest and arms are cramping up so bad right now, will save it for tomorrow.
Oh well i did about 480ish reps today, not too bad.
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Murph....kinda....not even close
1 mile run
100 db swings/cleans/snatches
Idk the total number for each but they equaled 100
100 air squats: 300 would have killed me
100 push ups/sit ups/JJ
- chest n tris cramped again so i mixed in the other 2
.25 mile walk: legs trashed n got bored, will finish the walk on the track.
Idk i think with all of the running around this morning threw me off my game and just feeling blah.
Going to figure out 1 more wod to do, walk then get out.
1 min on 30 off, 2 rounds of each for OH Press/cleans/snatch
Just blah, gonna get back to normal tomorrow.
Cant wait to start working out outside
I got the job descriptions and it sounds like its just like 1 of my old jobs so my workouts wont need to be as rough but ill make sure they are.
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I am such a noob that I am going back to crossfits 2001 logs for workouts that might suit me better lol
tomorrow
warm up, stretch
jog
Powerclean, 10 reps
Row 500 meters
Powerclean, 7 reps
Row 500 meters
Powerclean, 5 reps
Row 500 meters
Powerclean, 3 reps
Weights will be based on by how I feel. If I am feeling ok then I will probably do 135/150/170/185
50-40-30-20-10-5
Row
Wallball
21-15-12-9-6
DB cleans
DB Snatch
DB F Squat
Light enough weight to go unbroken, just want to keep moving with it.
Jump Rope AMRAP 15 minutes
Going to kill my grip today, tomorrow can just be a light day or bb day with a metcon or 2. Depending on what I work I may try to get to the gym on saturday, if not then say I have to work tomorrow overnight then I will either hit up the gym at work or my gym, if I am too tired then I will pass out and head to the park when I wake up.
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A list of stuff I have set up to buy for when it gets warm.
8x8 shed
Rogue BB
2 battle ropes or whatever you wanna call them
1 prowler
cast iron DBS, maybe go for sets of 25s/40s/50s
kettlebells: 1 30lber to go with the 1 i have
20lb wallball
Yoke rack with pull up bar
190lb bumper plate set
I think with those I can do some diesel ass workouts. I will try to order these maybe around mid may or late may or something.
Just hanging out and just ate some cubes of cheese and a chewy bar to get some calories in because I have a feeling that I will be hurtin today.
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Jogged 1 mile
Streched
Did the clean row wod, felt perfect
Did the db clean snatch squat wod in low 11:50s
Going to do the last wod then do some hanging and farmers carry.
Instead did holds with 225 and hanging holds while flexing my lats
Also on the last row i finished before 19 mins and just went to 20 mins to even it out.
Not going to lie, I love this fucking workout day and I want to make it my fridays and slowly get faster n increase the weights.
I probably rowed about 25 to 28 minutes.
Considering my average km is 4 mins if i am taking it easy, i might have done 4 to 5kms today on the conservative side.
Idk why but rowing is easy for me now, usually 2 minutes kills me.
I also feel like i am tired but not completely worn out, sweating a good amount but i feel good unlike yesterday or the day before where i had 0 energy.
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Yeah I figured after year 1 once I can do stuff like muscle ups and pistols and what not I will do local competitions to see how I stack up.
Today so far is a bust, its super cold in the gym and its weird like my muscles are burning up and like cramping which usually they just burn. My energy levels are low which i felt on just doing 100 count JR.
Anyway i warmed up
Mile run
The 21-15-9 where i broke it up into 7s, 5s, 3s
The 4 mins of whatever wod i wrote earlier. Going to walk, stretch and count this as a loss. Will go home, eat, relax and come back at 12 to make up for it.
a year is alot tho man. go do one and perform "shitty" (or good who knows) -> it'll be great for your focus. Plus it'll give you an idea of how much you actually enjoy it. You could be like meh, or you could be like damn this is sick!!!!!!!
once you signup for a competition, things much more easily fall into place.
my 2 cents! :d
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Alright ill have to look into local competitions and see if you have to be a member or not.
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Theres not a whole lot going on now, probably at the end of summer.
Theres a cf gym near where ill be working but its 100 bucks a month for 3x a wk lmao. Fuck that shit.
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10 min incline walk
Stretch
DT: I thought it was 135 but its supposed to be with 155.
5 rounds
12-9-6
DL- hang power clean - OH Press
3 rounds in - 6:35
5 Rounds in 12:00
Took 35 seconds to write down my 3 round time.
I felt good but my grip was way off from yesterday. I was planning on bodybuilding stufff today but i got bored quick.
Afterwards did bodybuilding stuff because i didn't know what else to do haha
I want to at least walk tomorrow so that'll be the minimum.
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I'm going for it, serious shit starts tomorrow
Home workout
150 burpees for time 22:57
21-18-15-12-9-6-3
KB deadlift
KB Fsquat
KB Swing
Push ups
Sit ups
I went out way too hard on these and killed myself early on. I tried 12 per min but that was a no go after 3 mins lol
Next time I will try 8 per minute which will cut it to 18 something minutes.
Thats it, had interruptions, still felt rough.
So the 22:57 was terrible but I can only get better. If I can do an emom of 8 per minute that might be my limit for now but id like to push it to 13 minutes for 150.
One plan I have is getting used to work at the gym at work, get a routine down and hit 50 burpees for time every day when i get home.
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Did wod i skipped earlier
Had to take out the swings due to a massive lower back pump.
Still felt decent.
Workout might just be a heavy day with squats and cleans with some prowler work and just feeling the new gym at work. I may also go to my gym early in the morning before orientation. I believe they have KBs there so I kind of want to do a lot of KB stuff like oh kb lunges, snatching, squats, swings, the one where you hold the kettlebells with your arms at a 90 degree angle so the KBs are upside down etc.
Idk, I will figure it out. For awhile I just want to do 30 - 40 minutes total with the 50 burpees when I get home. When I order my equipment then on nice days I will be able to just use their gym for cardio equipment and home for everything else. I had some of my best workouts outside so that will be dope.
I've gotten an average of 56 BPM for my heart rate...did I just become a super hero?
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This job sucks that I took, its a new area so no1 knows how to do things right.
Oh well, going to do 50 burpees n call it good enough. Going to hit up the gym tomorrow n see how it is.
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Tomorrow may be either
Heavy Grace(175)
Or
DT w/155
2mile run
That will get me like 40 minutes or so and be good enough.
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So that job sucked shit.
I went into it thinking I was going to be a machine operator....absolutely not, they were about as automated as before the industrial revolution. They had piss poor safety standards with people who had no clue what they were doing, for instance one person didnt want to put these metal pieces on the floor or else hed have to sanitize them, instead he put them on the paper towel dispenser on a platform above everyone. they got hit by a hose and almost fell on me. I also had someone while I was building a pallet, run into my pallet with their forklift and damn near tip it onto me. Also, being in a cooler and getting blasted by water is amazing which is why I am now pounding dayquil and shit hoping to get rid of my headache so I can go to the gym. I said screw that place, I am not going to bother fucking around there with how they run things.
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jesus. call osha.
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Yeah I'm already done there haha it was a shit show.
Workout
Half grace: 175x15
Felt woozy throughout
Row 5 mins
50 thrustersxbar
21-15-9
Db cleans
Db snatch
Walk
Feeling like crap.
I find out at the end of the wk if i go back to the seasonal position so I will be back to walking a ton each day.
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Today I am feeling liiiiiiiiiiiiiike
Warm up
Jog 1 mile
ME Fsquat into back squat: 265/335
Snatch
OH lunge wod..i havent figured that one out yet....hmmm
21-15-9-6-3
Db squat
Wallball
Oh Lunge down and back
Felt good
Hit 265 front squat which is a 2018 PR by 10lbs, my previous ones was a front rack with fingers and I was just mashed potatoes, the last one was with a full hand grip on it and the weight just felt a ton lighter but still mashed potatoes.
The other wods felt good
I have to go to work and hand in my form to change to the seasonal so I will stop back at the gym and just do more shit.
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Round 2
Push press: up to 225
Felt heavy in the rack but floated up.
Lat pulldowns: 3x10
25 min AMRAP: 5.5 rounds
20 push up
10 sit up
30 cal row.
Im not sure exactly how many pulls a cal is since the thing is messed up but my buddy told me 3 and it takes about 3 pulls to move the km counter up by 1. So i believe the km counter is actually doing calories lol
Going to head home and eat.
Just ordered a sled from Rogue Fitness. So I am going back to seasonal which means my diet will change and I will be walking more, also doing a cardio session at night and normal workouts in the morning if I am doing an afternoon shift and midnights will be workout when I get out of work.
I start a refresher next week which is tits cuz they have to pay me full rate so it will be a big wk.
Later will be stepper, burpeesx50 and stretches.
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Tomorrow
Warm up
jog
Four rounds for time of:
Overhead squat 21 reps
Run 400 meters
200 single-unders
Then, 3 rounds of:
75 pound Dumbbell deadlift, 10 reps
50 pound Dumbbell front squat, 10 reps
50 pound strict OH Press 10 reps
Then, 200 Single-unders
and whatever else I can come up with.
If the pool area is open, I will instead bring my deck of cards
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Mile jog
DT with 135
On pace to beat my old times but then they decided to do a stupid fucking lockdown drill so now I have to stay here, get cold, warm up again and do the fucking workout all over again. Itd be nice if we had some sort of warning so we can come in after the damn drill.
Did 2 rounds before drill
3 rounds post drill: 5:39
Old time for 3 was like 6:38
Difference was i stopped and rested 1 rep short of each movement.
Going to figure out what else to do.
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2 mile jog
Used map my walk, shouldve used strava but i wasnt thinking. It must have cut out throughout my run because from where i started in my driveway to the end of the road was 1 mile pretty much exactly. On my way back when i hit my starting point i was at 1.88 miles at my first miles pace or even a little faster and no way was i over a minute behind my first mile. If anything my second mile was where i was warmed up and it was faster.
Oh well, not bad for feeling like shit, and not warmed up.
The weather is getting better finally, it has still been snowing lately which sucks ass. I was order my stuff here next month maybe. Especially for midnight shifts ill want to sleep til 3 or so and go outside to workout.
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I'd say 4.5 mile walk this morning.
Coming up tomorrow i will be afternoons soooo I will be doing a normal workout in the AM and a 30 min run after work.
Gotta go on my laptop to plan out the workout.
Warm up
Jog
5 rounds for time
10 cleans @135
10 back squats @135
15:45
My last round was my best besides the first where i went unbroken which was a huge mistake. I underestimated this workout. Last round was doubles with 5 breathes between sets and triples on the squats. Strength wasnt an issue, only cardio.
21-15-9
Row
WallBall
push up
10:30
I definitely feel weak today
30-20-10
Thrusters DB
Snatch
If i do this I feel like it will just be a waste tbh. I will save it for later in the week. Probably going to just run and eat.
Cool down
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Tonight will be a 30 minute jog after work. Depending on which packer I am on, during lunch i could go up and get it over with.
I've had a food baby in me all wknd and i felt shitty from it but I am fixing that now lol. I feel as though i need to go back and do 1 BB day again just to get some strengthish work in, my push ups are feeling a bit crappy. Also, i cant do pull ups so i need more direct back work.
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Idt i am doing anything today. It was hot AF at work and my legs are raw from sweating last night. I probably did about 4 miles or so last night at work. If i do go itll be a regular BB day.
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Probably get about 4.5 miles in today
Will workout tomorrow, i wore my workout pants today so I am not sweating nearly as much.
5 miles, not too bad.
Tomorrow
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
I used 135 4 OH Press and 155 for S&DL
ROUND OF 8 COMPLETED WITH 3 SECONDS LEFT.
Jackie The Rower
1000m row/50 thrusters/30 lat pulldowns.
What i will do is 1000m row after thrusters and pulldowns. Probably just do 4 min splits. 20 mins or so, might have been a little less, my timer on my phone started after the rower.
I feel pretty decent, going to walk and jog a little if my legs feel good. Wasn't a bad workout, it got me sweating but no jacked up HR but still I liked it.
Oh yeah my warm up was 15-10-5 cal row and wall ball.
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268 today
Not jumping for joy though, last night was pretty much just protein shakes and the only solid food i had was a few hot dogs. Also the sweating.
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My sled is coming tomorrow and i didnt sign up for the wknd so i will be able to use it for a few days.
Today is i think my bb day(upper body) with a warm up of idk and a wod at the end, maybe the row/wallball one, but ill do 30-20-10. Should still be a 10 or 15 min wod.
Tomorrow will be more strength based with olys and squats with 2 wods.
Did it, cardio is a lot better, HR didnt jump and yet i really didnt take any breaks.
Tomorrow i also have to smash hammies, abs and grip.
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Today sucks
Jog
Stretch
Fsquat up to 225x3 doubles, my wrist felt like it was going to rip off.
Clean: 135 felt fast AF, 165 did not and 185 felt worse.
Adjusting to going to sleep around 1230am or so is shitty but i will get there, before i was sleeping at like 9pm or so.
Going to figure out a wod, do some farmers carries and hit up hammies.
7 min wod 11.6 open workout
3-6-9-12 etc
Thrusters and pull ups.
I did round of 9 and some of 12 because i decided to do the workout as is.
The first few rounds were terrible strict whatever ones then i figured i would try to kip and i strung 4 together which is dope, finished the round of 12.
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Tomorrow
Warm up
Jog
100-90-80-70-60..... 10
100 Wallball
90 Db swings
80 Db clean
70 push ups
60 cal row
50 deadlift
40 wall ball
30 thrusters
20 bb press
10 burpees
Might be a bit rough haha
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So looking at my work week, it looked like i averaged like 3 or 4 miles per day.
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1 mile jog
Biceps are still a bit sore so instead i did the 50-40...10
Cal row and wallball. I dont remember my time for the other ones but this one is the legit one. I went unbroken on wallballs and my time was 26:10. I think i said the other ones were like 25 or 26 but no way.
Ima see how a few things feel and go from there.
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Nothing, feeling blah
Going to do stuff tonight maybe after work. Do a mile jog, quick wod and get out.
Going to start setting my alarm for like 8am or some shit so i can get in a routine.
My sled is together and will drag later.
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what's your whole home setup now? seems like you're putting together a good bunch of gear.
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what's your whole home setup now? seems like you're putting together a good bunch of gear.
Not much, I haven't ordered my stuff yet. I basically just have a weight vest, kettlebell, sled, GHR. Once i get my check I will order the bumpers, barbell and some more kettlebells and a medicine ball. I basically just want to do heavy olys at home so i can drop the weight and some wods.
Also, 1 way i am making sure I wake up earlier is i took down my black blinds so i can wake up with the sun.
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That worked, woke up at 630 and felt good but i did a 21-15-9 of thrusters-wallballs-push ups and for some reason my legs and lower right lat cramped up so bad that i had a hard time falling asleep. Im going to just drag the sled
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1.5 mile walk in 30 minutes with sled on grass. I only used 1 45lb plate but on grass it feels a lot heavier. On rocks and dirt it feels weightless with only a plate but grass made me breathe harder.
I just ordered an outdoor container for the bumpers and kbs/dbs etc. Also, i ordered a battle rope that i will just hook up to my sled. 50ft x 1.5" the 2" was sold out but oh well.
Felt good, gonna just run after work instead of lift.
Tomorrow will be same shit with DT. i think my arms are fine.
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Gotta keep up the training, realistically budweiser doesnt offer a pension where if i go with the state i could get like what near 50k a year for a pension. Yeah it is a no brainer.
Yesterday was 10 miles total
On the bright side, i feel as though i am losing weight. Also, it has been so shitty that i have already walked 6 miles at work alone and 2 miles beforehand and i still have an hour and 15 mins left.
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I think I am going to ease back into things, my body feels trashed from standing on concrete all day. Gonna have my coffee, foam roll and see how i feel.
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10 min jog
30-20-10 row/wallball
Weight: 266.0. Took a pic but my phone added like .6 to it.
It was warm last night n it took awhile to find my window fan so i didnt get to bed until like 2am or 230 and woke up at 730ish, went back to sleep until 830ish. Basically i just feel dead, also when i foam rolled i cramped up easily so I will buy some magnesium n see if that helps.
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Yesterday did 8.19 miles total
Going to get myself up and moving. Jog for a warm up and get after a wod, idk which one yet.
I am thinking Grace and jackie for the wods.
That was rough, getting back into it sucks but felt good. Did a 10 min row instead of jog.
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Tomorrow
I might do like a sled walk 2 mins on then 2 mins battle ropes etc. for however long.
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Did a lot of ropes and sled drags.
The battle ropes are dope, basically instant burn in the shoulders and jacks your hr up.
Coming later a Cobra Kai review.
I hit that fucking refresh button again while writing the review, yeah not doing that all again. My chromebook doesn't have a capslock but it has a fucking refresh button.
Anyway, if you like the movie then go watch it, if you dont like the movie then go watch it, it is a badass show.
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Grace w/o press: 165x30
Thrusters up to 175
21-15-9
Clean @135
Thrusters @ 95
Push ups
Feeling pretty dead. I might just end it, tomorrow do a running day with a DB wod at the end.
Weight was like 269 but i drank a lot of fluids and my food intake was up on sunday so I am guessing that is where a lot of the weight gain came from.
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Jog for 20 minutes, arch started to ache
3km I am guessing Row, kind of hard to tell.
My back is kind of killing me so idk if i should call it a day or not.
Also, i have been getting 6+ miles a day and probably 4 miles at work so I have to adjust to that. Today is the last day for the run this wk so tomorrow and on i will have to clean at work or something so my mileage will go up.
7 min wod
1-2-3.....
Wall ball
Db snatch @40lbs
Got to round 11 and finished wallballs only.
Could have gone faster but in the beginning i did alternating snatches.
Either way, i feel good
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Today I am cleaning at work so i will be sweating my nuts off anyway and walking a lot. Plus my niece and new nephew are over so ill spend time with them.
I also bought my mom a new fridge for mothers day so I will probably hold off on the bumpers and all that for a few weeks but my container comes today so I can put what I have in it which will make getting outside to workout a lot easier.
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20 min jog @10.5 splits
7 min time cap
1-7 of thrusters @95 & pull up/push up. I did 1 pull up each round and the rest was push ups. I figured i over did it last time and strained my biceps so i am easing into pull ups.
Ima try to wash my shorts, i think it is soap but it looks like i have a huge cum stain on them lol
Last night i walked a ton and just constant sweat. Had to have been nearly 6 miles but since i sweat so much i didnt have my phone on me.
Doing the same thing probably tonight so thatll be fun.
Turns out it was deodorant.
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Tomorrow
Jog/stretch
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
50-40-30-20-10 row/wallball
little body building.
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Nothing today, i had to wait for the fridge and just felt shitty anyway.
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Tomorrow
Jog/stretch
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
50-40-30-20-10 row/wallball
little body building.
I did part of that but my legs were too wide and i got a pain in my groinish area so i stopped. I guess i have to do even more stretching now which sucks ass.
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Plan for the next few days is just running and stretching. And wednesday i will do like 1 min on ropes, sled drag and jog 1 driveway lap(10th of a mile or more) for idk 25 minutes.
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1 hour jog
Total mileage is 7.5 miles but idk how many miles I ran tbh, couldnt have been more than 5.5 cuz my pace definitely wasnt 6mph. Either way, running an hour when I havent been running isnt too bad. Going to cook my food n relax.
14.5 total miles
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Tomorrow
Jog/stretch
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups( will do kipping but do like 6 and 6 push ups)
Light DT@135
cooldown walk or jog
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1 hour jog
Total mileage is 7.5 miles but idk how many miles I ran tbh, couldnt have been more than 5.5 cuz my pace definitely wasnt 6mph. Either way, running an hour when I havent been running isnt too bad. Going to cook my food n relax.
14.5 total miles
that's pretty good.. big improvement from a year ago.
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1 hour jog
Total mileage is 7.5 miles but idk how many miles I ran tbh, couldnt have been more than 5.5 cuz my pace definitely wasnt 6mph. Either way, running an hour when I havent been running isnt too bad. Going to cook my food n relax.
14.5 total miles
that's pretty good.. big improvement from a year ago.
Yeah, I am still going to do a half marathon but i will do it when i feel good and strava it. Maybe july will give me the time I need. Im sure i can run/walk one now but I want to try it unbroken.
Today
Jogx10 mins
Dynamic leg swings
The stretch where youre on all 4s and you raise 1 arm and the opposite leg.
Helen. Did 3 pull ups and 9 push ups. If i try to continuously kip i can feel the strain my fat ass puts on my arms and back. I cant remember my time but i was doing 2:15 quarter miles which doesnt make sense since i was at a 8:34 pace.
I did 3 rounds of DT. It felt heavy lol. I have to remember i am basically restarting myself.
Gonna walk n get my oil changed.
Total miles for this wk so far: 30.51 as of right now. I expect it to be near 35 or so by the end of the day.
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Deadpool 2
Great movie
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Deadpool 2
Great movie
nice. still haven't seen 1, but would watch it.
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Deadpool 2
Great movie
nice. still haven't seen 1, but would watch it.
Yeah it is a good time, I even had a good time watching it and I hate movie theaters to the point where having to listen to people eating, talking n dropping shit ruins the movie for me.
Today was buffet grace: 30 clean and press for time, every 10 reps the weight increases, i did 135/145/155
30-20-10 cal row/wallball
Weight: 265 lmao. I have been eating so shitty lately so the fact that I am down in weight is surprising.
Also, I did....
3 rounds
20 rope slams
10 burpees
.2 or so run.
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I honestly just dont feel like going today, its raining and cold as balls which means it will be packed.
Will hit up stairmaster before work
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Home improvement review.
A sitcom that I grew up on that I found hilarious. 20 something years later I bought season 1 to see if it still holds up. I still laugh my ass off at this show and there are quite a few jokes and references that are relevant today. Idk if someone who was born after the 90s would like it but then again it isnt a show where the kids are playing on cell phones and having stupid internet problmlems.
The Strangers Prey at Night:
The first one was interesting because it was suspensful, besides the friend getting shot on accident, nothing happens until the end but several scenes are made to believe something would happen. In this movie it is basically, set up reason why they go to trailer park resort then killing. It seems to rely more on jump scares rather than a creepy feeling of seeing someone standing behind the protagonist in their house without them knowing. So far there is no rhyme or reason, they just magically appear wherever the kids are like they can see into the future which is a turn off. Also, the kid has a gun, pointing it at the killer and doesnt pull the trigger, are you fucking kidding me? This kid shits after he showers and deserves to get killed off if he does. When you see someone trying to kill your sister, you pull the trigger fuck face. Anyway, I will finish it and see how it goes.
Well, I finished it, it sucked
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Tomorrow
Jog
For time:
2 rounds of:
10 db snatches heavy
12 db thrusters
Then, 2 rounds of:
10 snatches, lighter
12 thrusters, lighter
Then i will see where i am, i have to get tires put on early so gonna try to hit it hard n get out of there.
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Did that workout also did deadlifts but did then like I was doing a pull for a clean. Worked up to 325 which was good enough for me. Hopefully it will help make my cleans feel a bit lighter, just have to make sure i do it once a week.
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Equalizer 2. I'm amp'd about that. Haven't gone to the movies in a long time but, that's got me thinking about going.
/tangent
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Equalizer 2. I'm amp'd about that. Haven't gone to the movies in a long time but, that's got me thinking about going.
/tangent
Yeah the first one was pretty badass.
I want to go see...Meg, jurassic world 2, The Predator, and maybe Ant Man and wasp. Meg has to be seen in theaters, seeing a big ass megalodon.
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Equalizer 2. I'm amp'd about that. Haven't gone to the movies in a long time but, that's got me thinking about going.
/tangent
Yeah the first one was pretty badass.
I want to go see...Meg, jurassic world 2, The Predator, and maybe Ant Man and wasp. Meg has to be seen in theaters, seeing a big ass megalodon.
bro. had no idea about a new predator movie.
predator 1 is in my top 5. :D
http://www.youtube.com/watch?v=VPI9E-wNK8s
nice!!
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Equalizer 2 looks absolutely nuts.
http://www.youtube.com/watch?v=HyNJ3UrGk_I
fuck. america is so violent :/ lmao.
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Equalizer 2 looks absolutely nuts.
http://www.youtube.com/watch?v=HyNJ3UrGk_I
fuck. america is so violent :/ lmao.
Lol yeah if you think that is bad then watch brawl in cell block 99(I think it is called). Probably one of the more disturbing movies as far as how graphic the deaths are.
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Tomorrow is triple 3
3km row
300 double unders(600 singles is close enough)
3 mile run
Really i think that might be plenty lol
I am tempted to do this at home or the park, i can think of something else maybe the battle ropes or something instead of row.
12 min tabata doing JJ, high knees and butt kicks
600 jump rope count
3 mile run
51 minutes
I am tempted to get a med ball and weights, working out outside is so much better.
Spoiler alert, i bought a med ball and 2 dumbbells but they are on back order
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Yesterday we took my nephew to a zoo. I dont really like zoos but it is cool to be able to see animals you typically wont see, especially up close. On the other hand, it is a dick move to have these animals caged up considering most of them looked miserable and smaller than they should.
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Tomorrow gym is closed
Will do something at home that involves the same ol shit. Depending on how work goes i may workout after work also.
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Did a quickie
8 min stepper
1 min on burpees
1 min on squats
3 rounds
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10 min jog
Light DT which didnt feel light @ 135
time: 14:35
I broke my 3 round PR by 30 seconds which killed me for rounds 4 and 5.
Gonna do the 7 min thruster n push up going up by 3s.
Workout #2
20 min AMRAP
20 wallball w/new #20 ball
20 kb swing
.2 run
3 full rounds + WBs and KBs but finished round 4 anyway.
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with 20lb vest AMRAP
Jump ropex50
RUN driveway( .2ish total)
10 air skwaats
5 burpees
30 min time cap
Will do later
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Today was a basic bb day, nothing to really report.
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man if you're into gritty, violent deaths, have you seen the revenant? watched that recently, pretty fucked up.
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man if you're into gritty, violent deaths, have you seen the revenant? watched that recently, pretty fucked up.
I think i started to watch it but I'm not really into it, I didn't know brawl in cell block 99 was going to be that brutal. At one point vince vaughn knocks a guy on the floor, steps on the back of his head and just pushes his face across the floor and the guys face tears off n what not and its just like a wtf kind of moment haha
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Met up with a buddy at the gym and they have bodyweight stations outside along a trail and we did that for like 40 mins
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Just going to walk tomorrow, i felt like shit yesterday and just needed sleep. Work is going horendously so yeah i am getting my steps in.
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Warm up: 20-10-5
Cal row/Wallball
Cleans up to 195x2
OH axel press: up to idk 175
Tabata: 10 mins
20 seconds on 10 off
DB cleans
DB snatch
Air squat.
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This looks good for today
Warm up stuff
Nancy
5 rounds for time of:
400-meter run
15 overhead squats@95lbs
This was rough
DT
Weight: 261.
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.25 run before each exercise, 3 miles total
Total time: 53 minutes
15 reps each except for farmers walk
BB thruster@95
BB clean @135
BB OH press@ 135
BB deadlift @ 225
DB cleans @ 40s
DB snatch @ 60
DB rows @ 55
DB farmers Carries @ 60s down and back 10x
BW movements
Burpees/JJ/PU/squat
Rough
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Working a lot
My buddy wants to do Murph on 4th of July so I am going to do 1/4 Murph every day until then along with other workouts, maybe use it as a warm up.
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2 rounds
1/4 Murph
Run 2 laps on driveway (idk .25 miles or so)
25 burpees
50 push ups
75 air squats
4 laps
25 kb swings
50 jumping jax
75 air skwaats
2 laps.
-
.5 run
50 DB snatch @ 40lbs
50 push ups
50 air skwaats
.5 run
Clean workout
Power clean - clean - hang clean
Transitioning into each without stopping
Went from 95 to 185
Snatch up to 135: old guy behind me on the bike so I figured it'd be smart to stop there.
My dumbbells came, i bought 50lbers x 2.
-
Just getting my thoughts in order.
How about
3 rounds
10 db clean/snatch/thruster/med ball
Run
Then some farmers carries
-
Cleaning at work, binge watched The Ranch after work from 1130 to 430am lol
Tomorrow is
DB DT but after each round is 1 lap.
-
Ran a mile, had to do shopping.
-
DB DT with running
5 rounds @50lbers
12 deadlift
9 cleans
6 OH Press
Run .2 or so idk exactly.
Tomorrow depends on the weather, i have a feeling it might get nasty tomorrow.
-
1 mile run
7 minute wod
3-6-9-12-15 +5
DB Snatch
Wallball
Ending with a mile run.
Strava says 4 laps on that track is 1.1 miles and my mile pace was 9:19 which isn't too bad considering I just feel like I am running like shit.
Tomorrow I have to go back to basspro so I will probably just run for an hour beforehand.
-
3 rounds
20 reps on ropes
10 db squats
10 db deadlifts
5 burpees
Run
-
Ran 1 mile in the 8s
Haven't done a squat workout in quite some time so I didnt go heavy but enough for me to realize what a bitch i am strength wise
F squat up to 225x2
B squat up to 315x2
Clean workout
Deadlift into touch n go power clean
135 up to 185 for doubles then 205/215 for singles
DB snatch up to 70s just playing around
Hammy curls
Weight: 261 but I have been eating like shit and drinking a lot of fluids.
-
Just going to run after work for the wknd.
-
Over the weekend I had to do 4 overs on both days so no running. Woke up today at like 12 so yeah nothing lol I got plenty of walking in though.
-
Just a lot of walking, i was going to run but idk anymore, my feet are killing me.
The VP OF inbev showed up at the plant today and I was left with a shit show. Reject conveyors full of fucked up cases, uncaser reject table full of cases, packers throwing bottles and as soon as I put my gloves on to start the vp along with every manager walked by my line and just looked at me lol.
-
Nothing, tired as fuck, if my phone kept track ik i would have gotten over 20k steps yesterday. Also it was so hot in the plant that my legs were raw by the end of my shift. Will set my alarm and get back at it tomorrow.
-
Last night was fucking horrendous, our machine that glues the boxes wasn't working too well cuz the boxes were shit. Myself and the guy I work with had to of reworked 2k cases ourselves.
Anyway
Weight: 259
1 mile run
Deadlift into clean and press
Up to 215
Lat pulldowns for 3x10
30-20-10
Cal row
Wallball
-
Last night was fucking horrendous, our machine that glues the boxes wasn't working too well cuz the boxes were shit. Myself and the guy I work with had to of reworked 2k cases ourselves.
damn.
-
Yeah, same thing last night with the rolco acting up so I did a lot of walking.
1 mile run in 8 flat on the 18 laps track. Would be faster on the 1/4 mile track (less corners to slow me down)
Oh squat up to 135x5
Clean deadlifts: up to 275x1
- basically I just get my hips a lot lower than a normal deadlift and use double overhand.
Snatch: up to 135x1
8:45 time
21-18-15-12-9-6-3
Wallball
Push ups
Weight: 258.0
The 8 min mile felt easy and could have kept it for a 1.5 mile run probably.
-
Been working a lot, had to stay 4 hours over last night so yeah nothing today, just walking around a lot.
-
Movie reviews
Jurassic world 2
The people in the theater ruined it for me. They brought their kids and the kids kept fucking freaking out scared shitless.
Anyway, i liked it more than JW 1, it gets away from the whole theme park thing and now you have dinosaurs being sent to the states.
The acting was fine and bryce dallas howard ditched her weird haircut and looks like a babe and a pawg. Chris pratt was also good, i just dont like his little texan or whatever accent he tries to do. Once it comes out on amazon video i think i will like it more when its nice and quiet. Anyway, it was fun, a lot of nice camera work and CGI, i liked it going from the island to a mansion. Thats all i will say without spoilers haha
Anyway its worth watching at least once.
Speaking of quiet.
A quiet place
This is an awesome movie
So pretty much there are monsters that hunt by sound and it follows a family trying to live in a world where they cant make much noise.
The level of detail that they went into was way more than i had expected. They put trails of sand or some shit down to make less noise while walking, one point loading a shotgun under a blanket, learning sign language etc.
Thats really it with the plot though, kid gets killed by the monster because his sister gives him a rocket ship(without the batteries but the kid grabs them on the way out of the store) that leads to a time skip and the mom is preggers. So now you are at a point where they have to just survive with a baby on the way.
I liked it because they had to use facial expressions for their acting for most of the movie and you got a sense like they were actually scared or serious or whatever.
I liked it and i thought the attacks on the movie for being "too pro life" were dumb as fuck. Killing the baby would have been a cop out, instead now you have a whole new situation going on and with how detailed they were with keeping quiet, i wanted to see how they planned on keeping a baby quiet.
-
1.5 mile run: 12:18
I've been shooting for this for years cuz of the police fitness tests(theirs is 12:30)
Literally just losing weight got me to it without seriously running.
DT 3 Rounds(not 3 full rounds, but just 3 of the 5 in DT)
-
1 mile run
10-9-8-7......1
Wallball
Kb swing
Db snatch
One of my dumbbells came loose so i am returning it for a new one.
-
3 mile run
150 jumping jax
1km row
Touch n go deads n clean&press complex up to 195
2 sets of triceps and biceps
My arms have gotten small so i wanna do like a 30 day arm challenge where i hit them 3x a week and try to see how much i can grow them.
-
Nothing major, had to do an overnight
I did 21-15-9
KB swings and push ups with 100 count jump rope before each round and ended with a mile run.
-
Literally just losing weight got me to it without seriously running.
that makes sense. what are you down to?
-
258ish
Today was 100 count jump rope with .4 to .5 run x3 rounds.
-
So I have been having a pain in my foot lately. Last night I had to take some pain reliever just to get to sleep.
I bought some new insoles so hopefully that will help a little bit. I'm sure i can still run as long as i use my new running shoes.
-
10 min jog
Deadlift to touch n go clean
Worked up to 230lbs, 2018 PR
21-15-9
60lb db snatch
DB thrusters @35lbers
Push ups
-
12 min jog
Amanda
13-11-9-7-5-3
95lbs
Thrusters/snatch
This killed me and my shoulders.
Been getting around 15k steps a day so not gonna over work myself, especially when my foot needs to recover.
I bought new work shoes, the insoles worked but I just wanted the shoe version of my work boot.
Tonight could be more walking or not a lot, depends on how everything runs.
-
Sore AF, just going to hit up some bodybuilding after work.
-
10 min jog
Deadlift to touch n go clean
Worked up to 230lbs, 2018 PR
:highfive:
-
Thanks haha I was pretty pumped
Did a 3 mile run
Splits were like 8:30, 930 950
Walked 1 lap and then ran a 8: 10 mile.
-
Tomorrow's workout
Think I will hit legs with front squat and back squat, oh lunges
Then
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
Saving it for tomorrow, this morning i just wasn't feeling it, quads cramped
-
Tomorrow's workout
Think I will hit legs with front squat and back squat, oh lunges
Then
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
Saving it for tomorrow, this morning i just wasn't feeling it, quads cramped
Weight: 257, probably 256.8 after I take my dump
Just worked up to 225 for fsquat, front rack was shit
Back squat worked with 225 for 5x3 focusing on full squatting
Oh lunges, did 2 sets with 40s
Gonna stretch n hit the row and run workout
Since the rower doesn't count in km anymore, when it did I was at like 3:05km so I just did 6 mins and instead of counting 18 laps every time I ran 10 mins. My miles were definitely faster than 10 mins though, I went with 10 mins cuz i figured id feel like shit but nope.
-
So far
Run x 10 mins (20 laps, 18=1mile)
Clean pulls with the shrug up to 275x3
Lat pulldowns: 3x10
7 minutes wod
3-6-9-12....
Thrusters@95
Push ups
Made it to round 15 n did 7 thrusters.
Typically with this workout I will do like 65lbs if i havent done it in awhile but I forgot to do that so it killed me. Mostly just my upper back is so tight so my front rack is terrible
Gonna run a mile and peace out
-
I have a workout in mind on sunday, looks like it'll be cloudy with a chance for rain. If i get to the track early enough I should be good.
I plan on 12 min paces for the half marathon, i figured that will give me wiggle room.
-
Did cleans and press to 215
Clean deadlifts up to 295x5
DB swings up to 70sx10
DB deadlifts up to 100zx10
Ran for 20 minutes. My S health app is so wrong that it said I ran 2.85 miles in 20 minutes lol way off.
Anyway I found my natural cadence which doesn't seem too slow but just feels good and I don't breathe heavy so that'll be my pace for sunday.
-
Gonna delay the run, it's going the rain more than I thought, will try for next wknd.
-
I ran 2 miles last night on my last break, felt pretty good. I believe it was around 19 minutes but I walked for a good minute and a half trying to find a song.
-
Did some TNG deads into cleans to 205
21-15-9
Broke it into 7-7-7-5-5-5-3-3-3
Did 135 clean-60lbers db squats-push ups
Gonna run and cook food.
-
Tonight
8:15 mile
DB shoulder front raise and side raise
3x10 with push ups after each round
DB oh press 3x10x60s w/ push ups
Tricep extensions
DB curls
Seated cable row
Dunzo all within 30 mins
Tomorrow/technically today
Run
Squats
Deads
5 rounds
1 min db cleans
1 min db thruster
Run
Row
Then Friday
DT
Farmers carries
Karen: 150 Wallball for time
Run
Then Saturday
Run
-
Tonight
8:15 mile
DB shoulder front raise and side raise
3x10 with push ups after each round
DB oh press 3x10x60s w/ push ups
Tricep extensions
DB curls
Seated cable row
Dunzo all within 30 mins
Tomorrow/technically today
Run
Squats
Deads
5 rounds
1 min db cleans
1 min db thruster
Run
Row
Then Friday
DT
Farmers carries
Karen: 150 Wallball for time
Run
Then Saturday
Run
I cut the mins down to 30 seconds in the wod.
I feel whooped.
-
20 min jog, nothing major, first day off from work in quite awhile so hopefully I'll feel a bit better.
-
Ran a 5k
Sucked cuz it was on the dreadmill and the school was using the track for practice which they aren't aren't allowed to do. Also, they are closing the gym for cleaning all next wk and yet felt the need to take up the track for cleaning today.
-
Quick workout.
I epoxied my dumbbell so now I have 3 50lbers.
Anyway
10 min Tabata
1 arm kb oh squat
Wallball
DB deadlift
Push ups
Walked
-
Did some barbell work, cleans, squats, oh press etc
I smelled like a damn dog though so it was distracting even for me so I said fuck it, ill do farmers walks soon and I will hit db work after work.
-
I realized how weak I have gotten and ive lost some muscle. If i switch back to bodybuilding and running, hopefully I can gain some muscle back and Jack up my BMR.
Next wk will be morning runs, possible noon workouts with a workout after work, more bb workouts.
-
2 mile run
50 jumping jax
40 kb swings
30 Push ups
Was gonna run again buuuuuut it was hot out and i didnt have any cold water.
-
2 mile run
250 count jump rope
2 mile run
Weights tonight
I ordered farmers carry handles which are dope and I just ordered another 30lb kettlebell so I can just use those for curls and what not.
-
Just walking
Today was shit out
The next 3 days are nicer so I will get better workouts in.
-
u watch crossfit games?
watched some of it.. some of those competitions are absolutely nuts. the c&j to handstand walk one was crazy.
-
Yeah some people posted videos on YouTube of the events. Watching the people do that obstacle course and falling from the top of the rope wall was crazy. The bight Roller thing looks fun as shit but it might be easier to find one that's for a tractor to use haha.
-
So I might be able to open a gym after all
I have another apprenticeship interview on tuesday. If I get in ill work a ton, pay off my student loans n what not and just save up for equipment.
Today was kb stuff with a 1.2 mile jog.
-
Nothing today, did cleaning yesterday with a whole lot of sweat.
Woke up with my inner chest, lower backnowledge, biceps and wrist feeling strained so yeah im in pain.
-
So I might be able to open a gym after all
I have another apprenticeship interview on tuesday. If I get in ill work a ton, pay off my student loans n what not and just save up for equipment.
sick!!!
Today was kb stuff with a 1.2 mile jog.
-
Still fucked up, not as bad as yesterday but still feel like I got hit by a car
-
Majority of the pains are gone, going to walk tomorrow so I can study for my interview on tuesday.
-
Lower back and it band along with forearms are sore. I have no clue wtf happened. This wk will just be walks and when I'm not oddly sore I will start doing body part splits for a traditional bodybuilding workout.
Getting a massage on Thursday so hopefully that will help with my mid back pains. Right between my shoulder blades always gets super tight and hopefully rub everything else out.
-
Going to basically walk this wk and next wk hopefully all my weird aches will be gone.
I will do a slow build up 4wk block of 3 exercises per body part at 2x10. Heavy enough to just get a decent pump and wk 3 to 4 I will increase weights. By then I should be good to get into a normal bb workout.
It will go like this
Mon: Chest/tris
Tues: back/bis
Wed: legs/shoulders
Thursday: olympic
Friday: either off day or long distance run. If off then the run will be Saturday.
Each day i will try to do a 2 mile run or so.
-
Got my massage done, I'm going again next week. She found a ton of knots that had an effect on my neck and what not so hopefully get a full body next week then go once or twice a month.
-
It's been nice being a lazy pos this week. Getting my mind right to get back into bodybuilding.
A sample day will be
Bench: 3x10
DB flyes: 3x10
DB incline press: 3x10
Rolling db tricep press: 3x10
Cable work for triceps
2 mile run
-
It's been nice being a lazy pos this week. Getting my mind right to get back into bodybuilding.
A sample day will be
Bench: 3x10
DB flyes: 3x10
DB incline press: 3x10
Rolling db tricep press: 3x10
Cable work for triceps
2 mile run
Basically did that except with jm presses
I am such a bitch lol
My chest cramped with a 3x10@165 lol
Used 50s for incline press etc
I am on the GPI today and tomorrow so I won't have a real need to run since I will be all over the place at work.
-
Did 3x10 low cable row, db row, Smith machine bb row, curls for girls
-
Going to hit up a shoulder workout tonight with a run.
Had my second massage today and I'm starting to feel a bit better.
-
Massage went well, I was super tired afterwards.
Did 3x10 DB front and side raise
135/145/155/165/175/185 then back down for smith machine oh press.
-
3 mile jog
252.2, lowest ive been in years.
-
3 mile jog
252.2, lowest ive been in years.
:headbang: :headbang: :headbang: :headbang: :headbang:
great work man. 249.9 right around the corner, get that done :D
you've been slowly chipping away at it, that's how to do it IMHO.
-
3 mile jog
252.2, lowest ive been in years.
:headbang: :headbang: :headbang: :headbang: :headbang:
great work man. 249.9 right around the corner, get that done :D
you've been slowly chipping away at it, that's how to do it IMHO.
Yeah, I was surprised to see it. Well I have to bust my ass for the next month. I received a letter from a local police department to take the fitness test and I'm going to do it. I don't mind my current job but it's just so fucking boring. I figured I'd take the apprenticeship and just keep doing the stuff for the police department and see where I am at.
What ill need is 38 push ups, 30 sit ups or something, 1.5 mile run n 12:20.
My goal is to get to 9 minute pace for 3 miles. I figured if I can get to that then a 8 minute pace for half the distance shouldn't be hard.
-
First run
Down the road and back
2.04 miles
22 minutes.
The first part of the road is a slight constant incline, then it somewhat flattens then the last 8th of a mile or so is a steep hill. The first 3/4 of a mile was warming up, I felt super stiff and the slow incline kills me usually.
Overall felt good. I would like to get that run down to 18 minutes.
I'm going to buy some vit. B today to see if that helps. I haven't had a day off in like a month or month and a half so I've been worn out.
-
2.02 miles (same distance as yesterday just different apps)
9:57 avg split.
Felt horrible as far as stiffness and stomach gurgling from breakfast. But I ran 2 minutes faster I think.
-
Normal chest n tris day. 3x10 of 3 to 4 exercises each.
Run on dreadmill.
2 miles in 20:04. Walked for about 1 minute or so to pick songs.
Felt easy at 10 min pace. Probably can do 9 min 2 mile splits on the treadmill.
-
2 mile road jog
Previous time: 9:57 avg split
New time: 9:07 avg split
Total run time: 18:42
What I did differently
Quick warm up: quads super tight and made my legs heavy.
Kept a slightly faster pace from start til the road flattened out
Faster pace down hill
Slightly faster or same pace uphill
Slightly faster pace flattened out(by this time I was warmed up)
and of course kept a faster pace back down hill and down my driveway.
So I pretty much ran slightly faster lol
That was about the fastest I could go, if it was 10 degrees cooler out that'd help and if I did a legit warm up so I felt the same on both miles.
Tonight is back and bis
-
Also, my running gainz now aren't as BS as my old vertical gains of an inch per week lmao
I've been using Strava to track my runs.
-
Typical back and bis
Massage, starting to feel a lot looser.
Gonna hit shoulders and 9 min split for 1.5 miles
-
Hit shoulders today instead of last night.
20 min jog
Snatch (full) small increments from 95 to 135
Power clean: 135 power clean into deadlift into TNG power clean. Small increments up to 185
OH press: 95 to 135
DB side and front raise 3x10
The snatches were like 3 reps
Oh presses were 10 down to 5 strict.
-
Sample meals
Bfast: 3 eggs, packet of oatmeal
Lunch: Protein shake 60 grams
Dinner: birds eye dinners, now is the balsamic flavored one with green beans, taters and chicken. Cottage cheese and greek yogurt. I threw in more ground beef and chicken into it.
Late night: to kill cravings I take 2 scoops of ice cream and just put it in a glass of milk. It's bad but it keeps me from cheating throughout the day.
I am at about 150ish carbs, 120ish protein and 75 fat. Roughly 1800 calories, i need to add in another protein shake. That will put me around 2200 then ill slowly increase it if im still losing weight. I'm thinking 2500 might be maxed out.
-
Going to jog and hit legs before work. Probably 2 miles, squats, hammy curls, db front squats.
I finally as of now, have a 3 day weekend. I have basically worked everyday since july, so I will do some long walks early in the AM, have some fun and monday the gym will be closed so I will probably hit up another gym for the day.
-
Weight: 249.2
Fuck yeah!
20 minutes jog
Squats lol: up to 185x5, legs cramped up
Hammy curls (single leg) 3x10
DB rdl: up to 80sx10
I haven't seen 249 in years and years, maybe since the start of this journal or a little after.
It was during 2010 when I was last 245 so yeah it's been awhile
-
Weight: 249.2
Fuck yeah!
20 minutes jog
Squats lol: up to 185x5, legs cramped up
Hammy curls (single leg) 3x10
DB rdl: up to 80sx10
I haven't seen 249 in years and years, maybe since the start of this journal or a little after.
It was during 2010 when I was last 245 so yeah it's been awhile
:headbang: :headbang: :headbang:
it's been coming off fast lately. ride it as long as possible before it levels out again. :ibrunning: :ibsquatting:
-
:lololol: :lololol:
-
Over the weekend did 1 hour walks
Today
20 min jog
Bench:95/135/165/185
All sets of 10 except 185 was 2x5
Incline press: 55/65/80x10
Cable flyes 3x10
Cable extensions(rope/vbar)x3x10
DB extensions: 3x10
DB curlsx3x10
I will increase my jogs to 30 minutes.
-
I will increase my jogs to 30 minutes.
niiiice
-
30 min jog
BB row
Lat pulldown
BB overhead press
Side and front db raise
Same old shit for bb stuff nothing amazing.
-
1 hour jog
6 miles
Weight: 245.2
Down 40lbs
-
1 hour jog
6 miles
Weight: 245.2
Down 40lbs
melting.
:headbang: :ibrunning: :goodjobbro: :almostascoolasnyancat:
-
30 min jog
Watch said 2.65 miles, phone said 3 miles so idk
Did some snatching up to 135x2
Deadlift into TNG power cleans x 5 up to 185
Stopped it there, my left hammy was really sore and I didn't want to push it with squats.
-
3.91 walk
Decided to see where my 1.5 time was
Now i had everything against me
Non running shoes, shitty track, 50 degrees, lots of clothes, shitty diet yesterday etc. I figured with all that this can my worst possible scenario so I figured better do it now.
1.47 in 12:30
Need 1.5 but I still have 3 weeks.
-
3.91 walk
Decided to see where my 1.5 time was
Now i had everything against me
Non running shoes, shitty track, 50 degrees, lots of clothes, shitty diet yesterday etc. I figured with all that this can my worst possible scenario so I figured better do it now.
1.47 in 12:30
Need 1.5 but I still have 3 weeks.
damn. :headbang:
-
Yeah haha I was expecting 1.3 or so.
Movie Review
Summer of 84
Basically typical movie of a serial killer in the neighborhood and a group of kids suspect it to be their neighbor so they do investigations etc etc.
What typically happens in movies like this(for instance the shia labouf one) happens except the ending is way better. There isn't much to say but when you get to the police station scene you think ok this movie is over and that was anti climatic but thank god it continues or else it would have been a terrible movie. If it ended where you think it does then there was just no feeling of they are fucked when they go into the killers house to search the basement considering he is at a festival. Overall it was a good time waster, idt i would need to watch it again but still decent.
-
30 min jog
Bench: up to 2x3 at 235, sucks but whatever, getting strength back
Then basic chest n tris shit.
Sit ups
-
I am thinking about just walking today and maybe getting on the bike or rower with some back.
I hit 28-29000 steps last night which is the most I have ever done, its like over 15 miles for the day lmao so yeah around my ankles is pretty sore.
-
Yesterday 30 min jog with back and bis
Today
1hr 10 min run.
Had to stop on the track about 15 minutes in because the kids went on it so I headed to the dreadmill.
The first run was 1.7 miles
Second was 4.7 miles.
6.4 miles.
Nice run, my performance is coming back since I've been eating kinda shitty the last few days lol
Oh yeah on Monday work was so shitty that I logged 29k steps which is over 15 miles throughout the day.
Feeling decent going to hit some bw stuff after work.
My main concerns are sit ups, ive always been shitty at them.
-
that's getting up to serious distance. :lololol:
-
that's getting up to serious distance. :lololol:
Yeah it feels good
If im feeling good tomorrow then ill go for a half marathon
-
that's getting up to serious distance. :lololol:
Yeah it feels good
If im feeling good tomorrow then ill go for a half marathon
:wowthatwasnutswtf:
-
that's getting up to serious distance. :lololol:
Yeah it feels good
If im feeling good tomorrow then ill go for a half marathon
:wowthatwasnutswtf:
Throbbing pain in my foot, walked for an hour and watching American Vandal season 2
-
Road run, nothing special, felt kinda crappy cuz i woke up and just decided to do it.
-
So my runs are going to increase to 40 minutes per day.
Today is 40 min jog
Bench, db incline press, db flyes, tricep work, push ups and sit ups.
-
So my runs are going to increase to 40 minutes per day.
Today is 40 min jog
Bench, db incline press, db flyes, tricep work, push ups and sit ups.
nice!! :ibrunning:
-
Run: 5 mins @6.1mph
Fire drill ugh
Run: 20 minutes@6.1 little over 2 miles then I decided instead of just keeping at 6.1 I decided to do a 1.5 test (non stop from after the fire drill)
1.5 time: 11:59.
Then the chest n tris workout.
-
So the plan is to get to about 235 for the test, right now avg weight is 248.
So I have a little over 2 weeks.
As much as I don't want to but I think i will need to do a morning and night workout. Night workout just being a jog, idk if it'll be 2 mile sprints or what and push ups and sit ups.
I also went shopping and I am going to eat a lot better.
Bfast is 1 packet of oatmeal and 2-3 eggs
My lunch and supper will be split up at work since I cooked everything so late.
I bought taco bowl things and I put beef with taco seasoning in some of them and deli turkey, chicken and gouda in others. I will split those up along with jerky, cottage cheese and chiboni yogurt.
It's more food but hopefully my performance will go up so I can have a faster natural cadence.
-
Same kind of run as yesterday except got booted from the track because of the kids 10 mins in. Went on the treadmill for 30 mins @6.5 mph
Probably over 4 miles total.
Gonna do basic back and bis with push ups and sit ups.
Only did db rows and pull downs. Left wrist has a sharp pain, I could barely hold onto the 80lb dumbbell.
Sit ups was trash: 28 in a minute, 29 with my arms flailing around.
My quads just crapped out on me and hopefully it's because of the running beforehand. I did flutter kicks afterwards and push ups.
I need 38 which is fucking stupid because sit ups are harder than push ups and I only need 30 push ups. This test is literally meant for smaller people which is why there have been officers in my general area who have gotten their asses kicked on calls. Oh well, I'll just try to increase it by 10 by next saturday.
-
7 minute jog....fucking fire drill went off
32 minute jog, felt decent, starting to see signs of certain aches so going to maybe take Thursday to just bike and row
Did some OH pressing and face pulls
30 push ups
sit up test 1 minute: idk the pace i need to go so i just decided to go for the full minute at an even pace and ended on 28. So i got 28 today and I didn't feel too worn out, i felt myself starting to break down but yesterday when i did it by 26-28 i was flailing and shit and was burnt out by maybe 40-50 seconds in. I did another set after but cramped up a few reps in and considering the jump i made just from yesterday to today, by next Saturday i am hoping to be good to go. One thing i did was some hip flexor stretches and stretched my quads which are amazingly tight.
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i hate situps so much. i used to do tons of them. fu*k, they suck.
come to think of it, i haven't done one in like 12 years, lol.
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i hate situps so much. i used to do tons of them. fu*k, they suck.
come to think of it, i haven't done one in like 12 years, lol.
Lol they're terrible
20 minutes bike: idk 4.5 miles I think
10 minute row
Played with the new hack squat/leg press machine
Tabata 20 on 12 off for 12 rounds
Sit ups
Push ups
First 3 rounds of sit ups were: 13:12:11 I think then it went downhill.
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Yeah I worked too many hours so I will have a lot of free time coming up
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40 min jog, felt easy except I had mean pumpkin spice coffee before and hello heart burn.
Going to just push up and sit up. Nothing major, I have some aches that I don't want to push.
Tabata
R1. 14
R2. 13
R3. 12
Total: 39
Abs didn't cramp up but there was 40 seconds between sets. I need to go almost as fast as I can for nearly a minute straight to get to my goal and that's not happening right now.
Gonna do flutter kicks and get out of here.
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Today is a rest day, got a 1.5 hour massage so just taking it easy, tomorrow is walk, sit ups, push ups. Maybe go for like 7x10 each
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Yeah it was cold lol
Did the walk
So this week is high volume for push ups and sit ups and speed work for my runs. I'd like to get to about 80 reps of sit ups, 80 reps of push ups and do .25 runs in 2 minute splits. That's like 4.5 laps on the track at the gym so I will do 2 laps walking for my rest time and just keep at it until I crap out real bad. Maybe get 3 miles worth total.
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1.5 or 1.75 run doing .25 splits.
First few were about 1:50 to 1:53 and had to slow it down a bit to 2 mins
Push ups and sit ups using cards
Sit ups: 87 total
Push ups: 58 total
Not feeling the best today, I tried a mile run at 8 min pace but I cramped up which hasn't happened ed since I got back into it.
Going to stretch relax for the day and hit the stepper and more sit ups.
Standing cable crunches
Crunches on a bench with a 25lber in my forehead.
Gonna head out, do an afternoon walk and wod
4 mile walk
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If i get my interview or offered the apprenticeship this week then I pretty much won't care about my fitness test. Well if I get the apprenticeship I won't care to do it but if I only get an interview then I will.
Either way, after this Saturday I want to get into oly lifting.
I would keep 25 minute jogs every day and try to figure out a good oly program along with stretching and all that. I will be looking at some oly books and seeing which one would be best, especially considering I am natty and most of oly lifters aren't.
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If i get my interview or offered the apprenticeship this week then I pretty much won't care about my fitness test. Well if I get the apprenticeship I won't care to do it but if I only get an interview then I will.
Either way, after this Saturday I want to get into oly lifting.
I would keep 25 minute jogs every day and try to figure out a good oly program along with stretching and all that. I will be looking at some oly books and seeing which one would be best, especially considering I am natty and most of oly lifters aren't.
nice!
most oly books don't have PED-programs, from what i've seen. just simple programs/periodization, technique breakdown etc.
it'd probably be a good idea to get some solid 1-on-1 instruction early on. you really want to avoid learning bad habits/technique with oly's. so if instruction is an option, maybe get some sessions in.
keep up the runs too.. lots of videos of oly lifters running hah! (srs).
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If i get my interview or offered the apprenticeship this week then I pretty much won't care about my fitness test. Well if I get the apprenticeship I won't care to do it but if I only get an interview then I will.
Either way, after this Saturday I want to get into oly lifting.
I would keep 25 minute jogs every day and try to figure out a good oly program along with stretching and all that. I will be looking at some oly books and seeing which one would be best, especially considering I am natty and most of oly lifters aren't.
nice!
most oly books don't have PED-programs, from what i've seen. just simple programs/periodization, technique breakdown etc.
it'd probably be a good idea to get some solid 1-on-1 instruction early on. you really want to avoid learning bad habits/technique with oly's. so if instruction is an option, maybe get some sessions in.
keep up the runs too.. lots of videos of oly lifters running hah! (srs).
Yeah idt 1 on 1 instruction is possible, idt there are any actual oly gyms or anything near me.
Today I ran for 25 minutes, rowed for 10 and biked for 10
Did 3 sets of sit ups
First set was idk a lot, second and third were 15 and 10
Then same for push ups.
Went to the store and stocked up on chicken and n what not.
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Got denied the apprenticeship, so going hard on this test.
I just did another minute sit up test.
37, last one was terrible lol. I need 38 but I did a 24 minute stair master walk beforehand. Going to do a minute push up test.
I started off what a week or so ago cramping at 20 reps now Im at 37 in a minute.
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https://www.t-nation.com/training/olympic-lifting-made-simple
I mean that seems like its not too bad, at least it is structured.
There isn't a set percentage for intensity or anything but it says any lift that falls within 10% of your best is to be counted, and pretty much heavy sets that can be done with great technique.
For awhile I will be doing a ton of sets with small jumps until i find where I should be.
SO there are 4 days of oly lifting and on day 5 I will do a bodybuilding day, also 25 minute jogs before each workout. weekends will be walking
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Stretch
1.5 run
I might have messed up on the count but I never gave myself the lap I was confused about so it was exact or I did 1 or 2 extra laps which is about 30 seconds per lap.
I stopped it at about 2:25 left from 15 minutes so 12:35
Which is where I want to be and I just need to remember to run harder. I definitely wasn't so worn out that I couldn't make up those 5 seconds so I am looking good.
Going to bike for 20 and row for 10 then sit ups and push ups.
Weight: 243.0
Stretching
On 1 knee with my other leg out front bent at a 90 degree angle just basically keep upright and push my hips forward to stretch my quads.
Then i would straighten out the front leg a little bit to hit my hammies
bring my front leg in and lean to the open side for glutes and what not then i would extend my rear leg
I did the sit ups and push ups
did a lot of leg swings
i havent been feeling the best this week, Tomorrow I want to do 1 last big workout, 1 hour run to keep my engine up, then some higher volume abs and push ups.
Friday i have my physical, then depending on how much time I have I will either walk or get my massage. Either way I will at the gym be walking and stretching.
Oh yeah
My ab routine was 3x? sit ups
3 sets of flutter kicks
3 sets of dead bugs lol
basically lay on your back with your legs in the air at a 90 degree angle with arms straight up. Lower 1 arm and stretch out and lower opposit leg and come back and repeat.
I was going to do more tonight but I think i shouldn't go overboard with it. Idt I will get that much fitter in just a few days.
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I'm a bitch
Ran 3 miles
29:30ish maybe
I wasn't going for a 3 mile time but I decided to test my 1.5 out 1 last time at a 8 min pace on the treadmill.
I stopped around 1.20 because idk i mean i was worn out but I didn't need to. Constantly seeing the time and distance made it a lot worse and idt the treadmills are that accurate. I've hit low 12s before and on the treadmill it feels like a sprint compared to my pace on a track.
Either way, gonna sit up and push up with other AB stuff then rest. Tomorrow like I said is a walk and stretch. Maybe a mile walk and I'll bring my supple Leopard book.
1 minute sit up test
40 reps, slowed down around 28 t0 30 then really slowed down around 36.
I had my hands behind my head but not locked, buuut my feet kept getting loose which was screwing me up. Either way, I'll be ready.
Gonna hit some AB exercises and push ups and get outta here
Pre test on the way there i was thinking about half a banana and a small thing of OJ or juice box for fast carbs.
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Woke up
Avg HR BPM is 54
My massage is at 430 tonight so I will do my physical, walk/stretch and then relax before I go get it.
Then basically tomorrow I will have a juice box and half a banana 30 minutes prior to the test and see how well I prepped.
If for some reason I am stopped because the sit ups disqualify me, I'll go to the track afterwards and run the 1.5 mile to show that I can at least do that.
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1.5 walk and a lot of stretching.
I am also looking at possibly going back to college for the PTA program.
Either way I'm keeping my options open.
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Had a discussion with my masseuse and I ultimately decided on the PTA program. I emailed the person that runs it and found out the classes i need ahead of time and she's holding a q&a type of thing on Monday that I will go to.
I believe the PTA program is better for me and I have more of a passion for it. I can also make a good living and still open a gym up on the side.
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So my mom works for the state and through the union I can do college degrees for free so I will see if i can get my prerequisite courses done there so I can save at least a couple grand. There's also someone I know who is a PT that works with athletes so I'm looking to see if ill be able to get in with him.
Anyway, this wknd is rest and fatty weekend then next week is....
Run 25 minutes
3 days will be oly days
Mon/wed/Friday
Tuesday is crossfit
Thursday is bodybuilding
Weekends are work/walking.
I chose 3 days because 1 of the days in the program off blocks and that's not possible for me.
So Monday
25 minute run
stretch/abs
-C&J Complex x 2 sets
-Power clean 3x3
-C&J 3x2
-Clean pull from the floor 3x3
-RDL 3x5
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Well my wrist pain is back
I Googled it and the closest I found was De Quervain's tenosynovitis which is common and it's swelling of the tendons below the wrist which causes pain on the thumb side of your hand.
I had a hard time cleaning and what not today but still tried.
Did the complex
Power clean up to 185x3
Clean pulls up to 1x2@275
Had a hard time finishing cleans and gripping the bar so instead of clean and Jerk and rdl I did leg press@10 plates for 10 then hack squat 2 plates plus 2 quarters. The platform isn't wide enough so the hack squat feels weird.
Going to hit some abs, walk and get outta here
Oh yeah also hit 2.5 miles in 25 minutes.
I have a new goal for that and it is basically as much distance as I can cover in 25 minutes so my goal is 3 miles. Once I hit my goal is will increase it by .25 until it becomes unreasonable. The goal would be 7 minute mile splits.
So until my wrist shit gets better i will probably do half bodybuilding and have crossfit and stay away from too much stuff that bends my wrists.
So what I mean is tomorrow for example
Bench
Incline db press
150 Wallball for time
21-15-9
Push ups on dumbbells (keep a straighter wrist)
DB front squat
Tricep work
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Going to do a bit of cardio soon on my stepper with some stretching.
I am also thinking about throwing in skill work when I am all good which would be getting better at pull ups and all that jazz and eventually building up to muscle ups, handstand walking, handstand push ups.
I haven't done cleans or anything in quite some time and yet the 185s didn't feel too bad except my wrist not wanting to bend.
My food for the day was 1 coffee with creamer
1 juice box
3 eggs/chicken/cheese/deli turkey
no lunch because I am going to my parents for pizza and wings and what not so that will take up a bit of calories.
GOALZ by idk next summer
315x3-5 clean like I want to be able to to TNG 315 for 3 to 5
Jerk/push press 350
Snatch: shit I would be happy with 250
Muscle up: I would like to string together 10
Handstand walk 50 ft unbroken.
Probably unrealistic but whatever
I guess I would also like a 405 close stance high bar squat and ugggh 500lb deadlift.
Ill do the cardio tonight, I took some ibuprofen and yeah I didn't notice the PM after it so i was out for awhile lol.
Anyway, just talked to the people about the college program through the union and emailed the college I will try to get into to make sure they take their credits and if all is good then byaah ill be in business. If not then ill just take the courses id need and pay out of pocket.
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Wrist hurts like a mother fucker
I bought a splint and new wrist wraps which are lighter than the pair I have so i have some mobility.
I am going to swap days and today is my straight crossfit day
Workout will be
Stretch/warm up using wallballs
For time
3km row
600 single understand
5k run
Rest and if I'm not dead
10-10-9-9-8-8......1-1
Wallball/sit up
Stretch and ab work.
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Wrist hurts like a mother fucker
I bought a splint and new wrist wraps which are lighter than the pair I have so i have some mobility.
I am going to swap days and today is my straight crossfit day
Workout will be
Stretch/warm up using wallballs
For time
3km row
600 single understand
5k run
Rest and if I'm not dead
10-10-9-9-8-8......1-1
Wallball/sit up
Stretch and ab work.
Did that except did 4 mins straight of jumping jax instead of single understand cuz i forgot my jump rope. I also walked Id say for 30 minutes at least after the run, maybe 40 to 50 minutes. Then I did the Wallball n sit ups, stretched now I'm going to stretch my upper body and head out.
Also my time for the first wod was 50:41
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Bench
Incline db press
150 Wallball for time
21-15-9
Push ups on dumbbells (keep a straighter wrist)
DB front squat
Tricep work
I am drinking my coffee now and just trying to wake up more
I am going to warm up and see if I can run today or not, my whole body is shot to shit.
If I can run then I will do the stretch and 25 minutes, if not then I will ride the bike.
I will also walk at the end then when i inevitably get kicked off the track cuz of the kids then I will finish off on the bike.
Swapped db front squats with sit ups
Did it all and after my final around just now I started to feel sick so I may cut it off there and skip triceps. I'm going to sit and gather myself and if it goes away soon I'll just go out and walk.
Overall it felt harder than it should have, my legs are just so sore that for the first 8 minutes of the run i could just feel how tight my hamstrings were. Also on the wallballs I maybe hit parallel but that was as far down as my legs would allow me to go.
Also, I heard that I did well in my interview for the apprenticeship but I still didn't get it. Basically it's politics there, they hire family members all of the time and they play the diversity card so if there are women who are going to be retiring then they will just hire women...even though the 1 girl caused quite a few blocks costing them money....and I never did...and I know more equipment....and I have co workers who emailed the plant manager, my line managers told him to hire me....but diversity.
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Also
During my physical
My hr bpm was 75
My blood pressure was 132/75
My typical hr is 60s and for some reason i tense up when I get my blood pressure taken, something about the thing squeezing your arm. I don't like the feeling of someone grabbing me and it basically puts me into fight mode.
Even though that went on its high normal.
When I last did my physical I was down 50lbs
I didn't get my piss test results back but im sure my sugar levels are normal or else he would have called.
Tonight
stepper
stretch
tomorrow
the normal run stretch etc etc
RDL
Lat pulldowns
db work
arms
stretch
walk or bike
oh yeah also with the drop in volume of running and what not I am cruising around 247 but hopefully that's just me just getting used to the change.
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My legs are totally shot
I am definitely not going to do direct leg work until next Friday.
I will still run but ugh itll be a nightmare
Well I lied, I will hit hammys tomorrow but tomorrow will mostly be shoulders.
Anyway today is just something like
rdl, lat pulldown, db row, 1 db tricep 1 cable tricep and db curls
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Also
During my physical
My hr bpm was 75
My blood pressure was 132/75
My typical hr is 60s and for some reason i tense up when I get my blood pressure taken, something about the thing squeezing your arm. I don't like the feeling of someone grabbing me and it basically puts me into fight mode.
i feel the same way, it freaks me out.
i hate the automatic machines too.. always worry it'll break and not let go. good thing i got my knife on me at all times. lmfao.
but ya i hate that feeling.
Even though that went on its high normal.
When I last did my physical I was down 50lbs
I didn't get my piss test results back but im sure my sugar levels are normal or else he would have called.
Tonight
stepper
stretch
tomorrow
the normal run stretch etc etc
RDL
Lat pulldowns
db work
arms
stretch
walk or bike
oh yeah also with the drop in volume of running and what not I am cruising around 247 but hopefully that's just me just getting used to the change.
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Yeah haha oh well
Today
25 minute jog
25 minute incline walk
Stretch oh press for triples up to 155
Then 185x3 push press
Wrists hurt like fuck
DB side and front raises for 3x12
Bent over rear delt raise 3x10
Finishers: 2 sets @10lb dbs.
Sit up, keep palms down and raise dbs and touch them in an arching motion at belly button, chest and head height.
Tomorrow is more walking n shit
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Just been relaxing
The wrist pain is better but now its just focused on my wrist bone
I also bought a LAX ball to help stretch out my feet. There are certain areas on my feet where it is sore and when i hit it, the pain is damn near unbearable.
Tomorrow idk depends on the weather but the gym is going to be open again starting next month on sundays so I will use sundays to go walking.
Lets see, i decided to take apple cider vinegar and its gross but i guess helps out with everything.
Actually I might do a 7 minute burpee test tomorrow
but yeah this week
Monday
Jog stretch etc for every day.
I will see how my wrist feels, if it is at least good enough to clean then I will have an OLY day
-Hang power clean sets of 2
-power clean TNG with deadlift
-Hang snatch
-power snatch
-RDL
WOD
walk
Tuesday
Jog blah blah blah
upperbody
wod
walk
Wednesday
Long distance run
Thursday
Jog blah blah blah
Oly day
maybe have monday be a ME day and thursday be a dynamic day, work speed reps until speed decreases
wod
walk
Friday
Jog
Lower body
-OH Squat
-FSquat
-BSquat
Leg press
Hammy curls
wod
walk
That should be good.
Each wod idk I will basically do the opposite each day so 1 day might be 2 wods but they will be shorter wods and the next will be a longer chipper type or something. So maybe 2x7 minute wods then the next day a wod lasting 20 minutes.
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Started taking 20ml of apple cider vinegar, supposedly it helps with a lot of shit so ill see if it does anything.
Aches and pains are in my wrists and feet, pretty typical these days
Just going to keep relaxing and icing n shit my wrists and all that. I have a cold pack thing that's meant to go around your wrist coming on Tuesday.
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My resting hr on my phone has been low to mid 50s, is that bad? Lol
Anyway
Took some Tylenol and my multivitamin and what not and just going to really wake up before I head out to the gym.
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My resting hr on my phone has been low to mid 50s, is that bad? Lol
Anyway
Took some Tylenol and my multivitamin and what not and just going to really wake up before I head out to the gym.
Up to 185 for my cleans
Felt good except wrist causing grip deficiency made it harder
Snatch up to 135, felt great just need bumper plates and I would go higher.
Wod
50-40-30..10
Cal row
Wallball
Walking
Skipped rdl since my wrists are getting better and I didn't want to beat up on then too bad.
Went for a 2 mile walk around 430 or so.
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25 minute jog
20 minute walk
Incline bench up to 205, wrist felt decent
Drop to 135 for 2x max out
Cable crossovers but came at a downward angle to hit lower chest for multiple sets
Super set with push ups on dumbbells
Lat pulldowns 3x10
7 minute amrap
3-6-9.....
65lb snatches
35lb db snatch
I finished round 18 but I might have done a round of 9 bb snatch and 12 db snatch on accident and jumped to round 15.
Either way I'm feeling good and worn out, gonna walk and get out of here.
walked a bit afterwards and going to go on a walk around 4 so i can make sure the buses have passed already and all that jazz so i dont get my ass ran over.
tomorrow ill probably just do an hour run
I skipped shoulders today since I wanna hit OH presses and shit on my next oly day
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40 minutes road run
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My resting hr on my phone has been low to mid 50s, is that bad? Lol
nope. isGood.
Anyway
Took some Tylenol and my multivitamin and what not and just going to really wake up before I head out to the gym.
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My resting hr on my phone has been low to mid 50s, is that bad? Lol
nope. isGood.
Anyway
Took some Tylenol and my multivitamin and what not and just going to really wake up before I head out to the gym.
Alright haha, I like to go to the extreme when I self diagnose myself online. I kept seeing that it could mean id have bradycardia, I do get lightheadedness but its only on cleans and I think that is because sometimes I am bent over getting set up for too long.
For awhile I had phantom smells and I was convinced i had a tumor, but it was just a sinus issue. I would randomly smell smoke and one time I was heading home and smelled it and hauled ass down my driveway because i thought my house was on fire.
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My resting hr on my phone has been low to mid 50s, is that bad? Lol
nope. isGood.
Anyway
Took some Tylenol and my multivitamin and what not and just going to really wake up before I head out to the gym.
Alright haha, I like to go to the extreme when I self diagnose myself online. I kept seeing that it could mean id have bradycardia, I do get lightheadedness but its only on cleans and I think that is because sometimes I am bent over getting set up for too long.
55 BPM bradycardia lmfao.
no.
For awhile I had phantom smells and I was convinced i had a tumor, but it was just a sinus issue. I would randomly smell smoke and one time I was heading home and smelled it and hauled ass down my driveway because i thought my house was on fire.
^^ that's wtf tho.... :trollface: :ninja: :trolldance:
diagnosing online is usually an awful idea :D
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My resting hr on my phone has been low to mid 50s, is that bad? Lol
nope. isGood.
Anyway
Took some Tylenol and my multivitamin and what not and just going to really wake up before I head out to the gym.
Alright haha, I like to go to the extreme when I self diagnose myself online. I kept seeing that it could mean id have bradycardia, I do get lightheadedness but its only on cleans and I think that is because sometimes I am bent over getting set up for too long.
55 BPM bradycardia lmfao.
no.
For awhile I had phantom smells and I was convinced i had a tumor, but it was just a sinus issue. I would randomly smell smoke and one time I was heading home and smelled it and hauled ass down my driveway because i thought my house was on fire.
^^ that's wtf tho.... :trollface: :ninja: :trolldance:
diagnosing online is usually an awful idea :D
Ooh ok haha it says anything under 60bpm.
I'm glad ill live to see another shitty workout haha.
Today I did cleans from a little below hips on pins up to 185
Then did 4 pause clean, pause mid shin, just below knee, just above knee and upper quads then pull.
Snatches up to 135.
Blah blah blah
10:10
10-9-8....1
Snatch
Push up
Air squat
Walk n then I'm done.
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25 minute run about 2.25 miles
Squat
Warm up to 225
Then doubles EMOM for 5 minutes
Felt good but just getting back into legs so I'm weak but they were as ATG as I could get.
Db front squat up to 100lbs for 10
Leg press: 525 for 10
Hammy curls for 3 sets of single leg
Walk
I am up to 250 but I think that's my body evening out and adjusting to running going from 40 minutes to 25 and lifting so my appetite is up.
I watched a video of a gymnast teaching a strict free handstand push up and it looks like a future goal of mine.
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Something is more fucked up with my wrists than I thought, idk what it is.
Today was a joke
30 min run
Snatch up to 135
Snatch grip rdl up to 185
Tabata for 10 mins 20 on 10 off
DB cleans
DB snatch
DB push ups
25 min walk
I can't do bb cleans right now so I will have to do db cleans.
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super late on this but apple cider vinegar is delicious, wtf are you talking about.
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super late on this but apple cider vinegar is delicious, wtf are you talking about.
It burns a bit lol
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Obliques and lower back are sore so i took today off.
Will get back at it tomorrow
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30 minute jog
50 laps total
20 minute incline walk
Incline bench up to 185 then drop to 135 for a rep out
2 handed db row: 3x10
Incline db flyes: 3x10
lat pulldowns
tricep work and biceps..i really didnt do much for curls...i hate curls....theyre boring AF...oh well.
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1 hour jog
Felt really easy, by no means is my HR jacked up and I only had a few aches.
Going to go shopping and do another walk.
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So I got a call from a manager at work..idk what one because where I work simply has too many managers and it seems like they just throw random letters in front of manager in their title.
Anyway, they called because I wanted to know why I didn't get the apprenticeship. He told me that looking at reviews from managers he said there is no doubt that I am the hardest worker there but 1 manager put down that I didn't fix any issues and let PI's go into red zones all of the time. umm absolutely false, I can fix issues with the machines in my area better than most apprentices and full timers. He said I had an issue with their whole business model or whatever, its all stupid shit. So I told him, well i thought I was the only one in my group that had a 5s area, i did my shift notes, i tracked my PI's, I helped everyone out, I was the only one to max out my hours. He basically went into a stutter and it went into awkward silence.
I know the manager that probably wrote that about me and hes new, a douche bag, an idiot and favored the kid that got hired over me who basically had a bed in the breakroom. So to sum it up, I will leave as soon as I can and I have a few options at my disposal.
Job 1: I would live out of a suitcase, never be home, wont get to workout really, maybe a few days a week if i can get near a gym at a job site. But, I will make an assload and within 5 years I could start a business without taking out a loan since I wont have to pay for housing, gas, etc etc
Job 2: I am looking into the International operator engineer union where I will be an apprentice and learn how to run heavy equipment such as excavators, dozers, cranes, aspestos removal etc etc where I will travel for work but probably wont be as bad as job 1 and still make really good money
Job 3: I will basically have a normal shift and work hours, no travel, decent pay but if they crack down on ethanol id be fucked.
job 4: federal job, be able to go to school to become a PTA and I could be a PTA and do this job in any state that my license would allow.
Not gonna lie, i like job 4 the most since if I could, Id definitely move to like tenesee or something.
Anyway, just needed to vent and type this out, moral of the story is, you can bust your ass and be the hardest worker in a business but a group of people who never set foot out onto the production floor decides your fate.
Also, next week I might suck it up and go for a half marathon on a treadmill or just set my time to 2.5 hours on the track and just wear my watch even though its not totally accurate and stop when it hits 13.1 miles or 2.5 hours.
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So I got a call from a manager at work..idk what one because where I work simply has too many managers and it seems like they just throw random letters in front of manager in their title.
Anyway, they called because I wanted to know why I didn't get the apprenticeship. He told me that looking at reviews from managers he said there is no doubt that I am the hardest worker there but 1 manager put down that I didn't fix any issues and let PI's go into red zones all of the time. umm absolutely false, I can fix issues with the machines in my area better than most apprentices and full timers. He said I had an issue with their whole business model or whatever, its all stupid shit. So I told him, well i thought I was the only one in my group that had a 5s area, i did my shift notes, i tracked my PI's, I helped everyone out, I was the only one to max out my hours. He basically went into a stutter and it went into awkward silence.
I know the manager that probably wrote that about me and hes new, a douche bag, an idiot and favored the kid that got hired over me who basically had a bed in the breakroom.
that really sucks man :/
So to sum it up, I will leave as soon as I can and I have a few options at my disposal.
good. i'd do the same. i'd be out of there real quick. fu*k those environments.
Job 1: I would live out of a suitcase, never be home, wont get to workout really, maybe a few days a week if i can get near a gym at a job site. But, I will make an assload and within 5 years I could start a business without taking out a loan since I wont have to pay for housing, gas, etc etc
Job 2: I am looking into the International operator engineer union where I will be an apprentice and learn how to run heavy equipment such as excavators, dozers, cranes, aspestos removal etc etc where I will travel for work but probably wont be as bad as job 1 and still make really good money
Job 3: I will basically have a normal shift and work hours, no travel, decent pay but if they crack down on ethanol id be fucked.
job 4: federal job, be able to go to school to become a PTA and I could be a PTA and do this job in any state that my license would allow.
Not gonna lie, i like job 4 the most since if I could, Id definitely move to like tenesee or something.
#1 is probably a bad idea.. no loan is cool, but, probably more worth it to have a more normal work/life environment. you won't have as much time to plot I imagine, you'll just be in a non-stop grind from the sound of it. also: no gym/working out? come on bruh, not a viable option for you IMHO.
the rest of the options all sound decent. #2 sounds kind of cool tbh, for someone who is into that. dno.
Anyway, just needed to vent and type this out, moral of the story is, you can bust your ass and be the hardest worker in a business but a group of people who never set foot out onto the production floor decides your fate.
yup.. really sucks when other people (if they suck) control your fate.
that's why I like that you've got this idea of starting a gym/business in your head. eventually if you become your own boss, you will probably be extremely happy. most of these job posts/rants you do always involve these external factors potentially keeping you down.
Also, next week I might suck it up and go for a half marathon on a treadmill or just set my time to 2.5 hours on the track and just wear my watch even though its not totally accurate and stop when it hits 13.1 miles or 2.5 hours.
find an actual half marathon maybe. you'll complete it.
peace!!
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So I got a call from a manager at work..idk what one because where I work simply has too many managers and it seems like they just throw random letters in front of manager in their title.
Anyway, they called because I wanted to know why I didn't get the apprenticeship. He told me that looking at reviews from managers he said there is no doubt that I am the hardest worker there but 1 manager put down that I didn't fix any issues and let PI's go into red zones all of the time. umm absolutely false, I can fix issues with the machines in my area better than most apprentices and full timers. He said I had an issue with their whole business model or whatever, its all stupid shit. So I told him, well i thought I was the only one in my group that had a 5s area, i did my shift notes, i tracked my PI's, I helped everyone out, I was the only one to max out my hours. He basically went into a stutter and it went into awkward silence.
I know the manager that probably wrote that about me and hes new, a douche bag, an idiot and favored the kid that got hired over me who basically had a bed in the breakroom.
that really sucks man :/
So to sum it up, I will leave as soon as I can and I have a few options at my disposal.
good. i'd do the same. i'd be out of there real quick. fu*k those environments.
Job 1: I would live out of a suitcase, never be home, wont get to workout really, maybe a few days a week if i can get near a gym at a job site. But, I will make an assload and within 5 years I could start a business without taking out a loan since I wont have to pay for housing, gas, etc etc
Job 2: I am looking into the International operator engineer union where I will be an apprentice and learn how to run heavy equipment such as excavators, dozers, cranes, aspestos removal etc etc where I will travel for work but probably wont be as bad as job 1 and still make really good money
Job 3: I will basically have a normal shift and work hours, no travel, decent pay but if they crack down on ethanol id be fucked.
job 4: federal job, be able to go to school to become a PTA and I could be a PTA and do this job in any state that my license would allow.
Not gonna lie, i like job 4 the most since if I could, Id definitely move to like tenesee or something.
#1 is probably a bad idea.. no loan is cool, but, probably more worth it to have a more normal work/life environment. you won't have as much time to plot I imagine, you'll just be in a non-stop grind from the sound of it. also: no gym/working out? come on bruh, not a viable option for you IMHO.
the rest of the options all sound decent. #2 sounds kind of cool tbh, for someone who is into that. dno.
Anyway, just needed to vent and type this out, moral of the story is, you can bust your ass and be the hardest worker in a business but a group of people who never set foot out onto the production floor decides your fate.
yup.. really sucks when other people (if they suck) control your fate.
that's why I like that you've got this idea of starting a gym/business in your head. eventually if you become your own boss, you will probably be extremely happy. most of these job posts/rants you do always involve these external factors potentially keeping you down.
Also, next week I might suck it up and go for a half marathon on a treadmill or just set my time to 2.5 hours on the track and just wear my watch even though its not totally accurate and stop when it hits 13.1 miles or 2.5 hours.
find an actual half marathon maybe. you'll complete it.
peace!!
Yeah true, it's looking like I might work at the post office and go back to college to be a PTA. That way I can open a gym and see if i can find a PT that wants to set up shop at the gym.
Today was a disaster, season 2 of making a murderer came out and I'm working an overnight so it was game over.
If i get into the post office job, there is a town where there isn't a gym and they have to drive either 15 mins to my town or 15 mins the other way to get to a gym. Even if i have to start out small I could try to start one up there.
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Halloween movie review
It was pretty awesome, felt like a mix of the original and Rob zombies version. Well it was way more like the original feel with a hint of Rob zombie.
Anyway, the movie kicked ass but the people in the theater are fuck faces. Right from the start these troll ladies just kept yapping the fuck away. Not too far into the movie when the guy shows Michael his mask and says "I brought something for you michael." She yelled out what a teddy bear. I turned around and said, can you seriously shut up. I got called an asshole but up until the end they for the most part remained quiet. As I was leaving I got called a Jerk but they looked like textbook definition of white trash so there was no point in responding.
-
So I got a call from a manager at work..idk what one because where I work simply has too many managers and it seems like they just throw random letters in front of manager in their title.
Anyway, they called because I wanted to know why I didn't get the apprenticeship. He told me that looking at reviews from managers he said there is no doubt that I am the hardest worker there but 1 manager put down that I didn't fix any issues and let PI's go into red zones all of the time. umm absolutely false, I can fix issues with the machines in my area better than most apprentices and full timers. He said I had an issue with their whole business model or whatever, its all stupid shit. So I told him, well i thought I was the only one in my group that had a 5s area, i did my shift notes, i tracked my PI's, I helped everyone out, I was the only one to max out my hours. He basically went into a stutter and it went into awkward silence.
I know the manager that probably wrote that about me and hes new, a douche bag, an idiot and favored the kid that got hired over me who basically had a bed in the breakroom.
that really sucks man :/
So to sum it up, I will leave as soon as I can and I have a few options at my disposal.
good. i'd do the same. i'd be out of there real quick. fu*k those environments.
Job 1: I would live out of a suitcase, never be home, wont get to workout really, maybe a few days a week if i can get near a gym at a job site. But, I will make an assload and within 5 years I could start a business without taking out a loan since I wont have to pay for housing, gas, etc etc
Job 2: I am looking into the International operator engineer union where I will be an apprentice and learn how to run heavy equipment such as excavators, dozers, cranes, aspestos removal etc etc where I will travel for work but probably wont be as bad as job 1 and still make really good money
Job 3: I will basically have a normal shift and work hours, no travel, decent pay but if they crack down on ethanol id be fucked.
job 4: federal job, be able to go to school to become a PTA and I could be a PTA and do this job in any state that my license would allow.
Not gonna lie, i like job 4 the most since if I could, Id definitely move to like tenesee or something.
#1 is probably a bad idea.. no loan is cool, but, probably more worth it to have a more normal work/life environment. you won't have as much time to plot I imagine, you'll just be in a non-stop grind from the sound of it. also: no gym/working out? come on bruh, not a viable option for you IMHO.
the rest of the options all sound decent. #2 sounds kind of cool tbh, for someone who is into that. dno.
Anyway, just needed to vent and type this out, moral of the story is, you can bust your ass and be the hardest worker in a business but a group of people who never set foot out onto the production floor decides your fate.
yup.. really sucks when other people (if they suck) control your fate.
that's why I like that you've got this idea of starting a gym/business in your head. eventually if you become your own boss, you will probably be extremely happy. most of these job posts/rants you do always involve these external factors potentially keeping you down.
Also, next week I might suck it up and go for a half marathon on a treadmill or just set my time to 2.5 hours on the track and just wear my watch even though its not totally accurate and stop when it hits 13.1 miles or 2.5 hours.
find an actual half marathon maybe. you'll complete it.
peace!!
Yeah true, it's looking like I might work at the post office and go back to college to be a PTA. That way I can open a gym and see if i can find a PT that wants to set up shop at the gym.
Today was a disaster, season 2 of making a murderer came out and I'm working an overnight so it was game over.
If i get into the post office job, there is a town where there isn't a gym and they have to drive either 15 mins to my town or 15 mins the other way to get to a gym. Even if i have to start out small I could try to start one up there.
nice dude, get it done. you switch alot though, just be careful with that. it's def harder to progress when you switch fields so much.. i mean, i know alot about that: switched from self taught coder/computer security -> computer science -> exercise science -> s&c coach -> warehouse job -> computer security -> programmer.
regardless, seems like you've been building a "large" resume, lots of experience.
it's hard but try not to self destruct on your way out of your current job, even though you may want to just stick the middle fingers up (metaphorically).
i'm actually really bad with that.. I left a few jobs that "did me wrong" on a bad note. I don't ask for references tho, nor do I try to use them. It's weird. As far as programming goes, having so much code on github & such can help with that -> lots of "self referential" material that people can look at, and know i'm for real. It's a good thing about my current profession I guess. I got lucky with my current position that's for sure. Easily the best boss i've worked for.
Halloween movie review
It was pretty awesome, felt like a mix of the original and Rob zombies version. Well it was way more like the original feel with a hint of Rob zombie.
Anyway, the movie kicked ass but the people in the theater are fuck faces. Right from the start these troll ladies just kept yapping the fuck away. Not too far into the movie when the guy shows Michael his mask and says "I brought something for you michael." She yelled out what a teddy bear. I turned around and said, can you seriously shut up. I got called an asshole but up until the end they for the most part remained quiet. As I was leaving I got called a Jerk but they looked like textbook definition of white trash so there was no point in responding.
it's why i don't go to the movies.. things like that just drive me nuts. it distracts me so easily and I can't get it out of my head.
also fwiw, let's just keep it real - you did respond like an asshole :ninja: but those people were also being assholes.
i've snapped a few times at people in the theater - responding like you. i get annoyed with myself for doing it. a few times i've handled it better like "hey, it's hard to watch the movie when you keep talking" etc. i mean, probably better to not be so aggressive (ie shutup). anyway, i'd rather just remove myself from that situation personally. I know for a fact, if I go to the movies, i'll become annoyed as fu*k by someone lol.
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Yeah i felt like I was justified in doing so because you pay to go see a movie and not be distracted by someone talking. I mean they have commercials before the movie telling you to be quiet and to turn your phones off or whatever. Considering they were late 40s or 50s you'd think they'd be grown up enough to know they aren't filming mystery science theater.
Also, yeah I've worked a ton of jobs and ive dabbled in everything except for computer stuff haha. But I volunteered with a physical therapist and I liked it, i watch the Barwis miracle Monday videos of his people helping others walk again and all that and I would have done that sooner but I absolutely hate math with a passion. I seriously don't give a fuck about solving for x. Anyway, I'm going to suck it up.
Also. I am watching some jujimufu videos of him going to a big gym equipment warehouse and a lot of the used stuff is about the same price around 450 dollars. That is a big incentive to start one and if I get in and it makes sense, I could go that route.
Anyway tomorrow I am going ham because I have a massage at 1230
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15 minutes jog
Poop break
10 minute row
Incline Bench: singles up to 215. Wrists still hurt and up to 205 and on my left wrist will bend awkwardly even with wrist wraps.
Incline hex press: 3x10
DB flyes: 3x10
50-40.....10
Wallballs with 100ct jump rope before each set.
Then triceps
Got my massage, feeling decent.
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My back felt super tight from cable crunches and right now it legit feels like I fucked my back up. I'm at the gym but idt I can do anything, mostly my mid back and lower it's tightening right up where it's hard to breathe.
Before i went to the gym it just felt uncomfortable but as i was driving i could feel it tightening up
So this week i will just rest it today and possibly tomorrow and just walk after that and stretch n shit and see if it helps.
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.3 walk
Mile 1 run: 5.3mph@5%incline
Mile 2 run: 5.4mph@4% incline
Mile 3 run: 5.5mph@3% incline
Foot started to ache
Walking now
Back now feels like I just have 2 giant knots in my lower lats.
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bummer. moving and gentle stretching is probably the way to go.
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bummer. moving and gentle stretching is probably the way to go.
Yeah for my feet i use my lax ball and ive been using my foam roller 3x a day. Trying to just stick it out pain wise and not take any pain killers. I am feeling decent and this week will just be running and bw stuff. Idk why my back went to shit doing cable crunches but I think I might just stick to stuff like planks for abs.
I will also be picking up supplies to build a deadlift platform and advertise it on shit like craigslist. Looking at the materials, I can build one for about 150 dollars for more higher quality plywood(then add on the price of screws, washer, glue, i guess wood stain stuff). If i were to make one for myself, id buy the plywood that is 10 dollars cheaper per sheet.
Rogues platform is over 350 dollars and it has a rubber middle, idk why you would want to deadlift on that.
So if i could make one for 160 dollars and sell it for 250 I think and if it sells quickly and get interest built then I think I would just keep on building them. Also, if they want band attachments I could do that for more and that is pretty easy to do too, the pegs are 60 dollars but you can just put caribeaners on and those are only what 5 dollars a piece. Granted, pegs are more convenient but youd save 40 dollars.
Oh yeah, the rogue platforms are frame alone, the rubber tiles are 400 dollars lmfao. A 4x6 horse stall mat is 40 dollars, I guess the crossfit games has made it so rogue thinks they can rip people off.
Anyway, that is the plan, I will shop around and maybe start building one next week.
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Interview next week for the post office, I guess there's a lot of hours available at that office.
Today was back and shoulders kind of.
Couldn't get any pump
I played with overhead pressing with my new bands. Went over well, same with bent over row.
I tried banded snatches and it worked but id need an elevated platform so they don't fall off the pegs.
So yeah if i get this job then ill invest in my own bumpers n shit and leave them in the closet at the gym.
Or find a new gym.
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30 min jog
Banded squats (approx. 40 lbs tension)
Did small jumps up to 275 doing doubles and singles
Took bands off and did 285 and 300.
300 was a little easier than 275 with bands
Banded hack squat: tension approx 100lbs for hacks and leg press, also each set is an extra 75lbs for the sled.
So set 1: 45lber each side + bands + sled
Set 2: 1x45lber + dime.........
Set 3 to 5 increase of 10lbs per side
Leg press
Set 1: 2x45lber.......
Then each set was plus 1 plate per side up to 5 plates per side being approx 625lbs
Each was sets of 5 to 10 reps
Going to walk and loosen up and figure out more to do. I have to work midnights so I am trying to make myself tired.
Hammy curls for 3x10 single leg
7 minute wod
Multiples of 3 with snatch and push ups
Finished round 15.
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Today
30 minute jog
Banded bench
did doubles and triples and what not to 200lbs plus bands, possibly 80lbs total at the top
Drop down to 135plus bands and slowly worked up onto a 3 board CG
Hex DB press: 45-55-65 x 10
DB Flyes: 45sx3x10
DB extensions: 40s or something for sets of 10
then cable work for triceps and chest
Tomorrow will be some wods and running
or back work idk depending on how I feel.
So yeah i have some interviews and shit this week and 1 job i might go for I will have to cut back on the days i work out since its 3 on 4 off 4 on 3 off 12hr shifts and probably pretty miserable. I will although, rent a storage unit and slowly build up gym equipment. If I get the post office then yeah I will be able to continue to workout normally and build up equipment.
Some equipment I am looking at
mostly strongman equipment such as logs, plate loaded husafell stones, racks, plates, farmers carrys, sand bags, stones, etc shit like that. I would get most of my stuff from New York Barbells since their stuff is pretty good and on the cheaper side. Also, I can save a lot on shipping since the place is maybe 1.5 hours or so from me so Id just rent a moving van or something. Also, I would go to other places to get odds and end things like Rogue, theres a company on my fb that id get a belt squat from, idk random shit. If I can snag one of these jobs and within a few months pay off my student loans then I would possibly invest maybe 10 grand or so in equipment and see how far I can go with that.
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http://www.youtube.com/watch?v=JNOCiWKUmSU
Inspirational as fuck
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Did some quick farmers walks and shit
Tomorrow I have an interview then ill head to the gym.
I'm just gonna spend a shit ton of time at the gym
Run, upperbody, metcons etc
Bought a new sandbag, basically the same as rogues but 20 bucks less and holds 200lbs. Might do it for conditioning for 2nd workouts each day consisting of holds, clean to shoulders, squats etc.
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30 min jog
Deadlift up to 315, first time deadlifting in years, well seriously. Felt decent, form needs work.
Then did 3 sets of 10 for bb rows and you bar rows with lat pulldowns.
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http://www.youtube.com/watch?v=JNOCiWKUmSU
Inspirational as fuck
yup that was great. beast.
seeing stuff like that is rough. absolutely gut wrenching that people have to go through stuff like that. that Schott 5k run is like that, tons of people with disabilities participating or being pushed in wheelchairs etc.. always rough & gives you a smack in the face.
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Yeah, it is good to see people with disabilities like that doing stuff outside of the norm that a PT or regular doctor would suggest. I doubt a doctor would ever recommend strongman training for someone with CP but its definitely interesting to see the results.
I guess hes a few months in and hes gone from not being able to do anything without a spotter to catch him to being able to do lifts on his own up to a certain point. I want to see his progress a few years into strongman training. I cant remember if it was that video or another 1 I watched where a guy competed in strongman and basically had a dead arm but was loading stones with 1 arm and it was nuts.
So update on a job, I may go back to working security at my previous job but they are getting rid of the security company and just hiring guards on as employees so thatll mean a bump in pay and benefits. I talked to my old supervisor and he wants me on, my schedule would be 4am to Noon which i am fine with, itd allow me to train, stay at my current job and go back to college. Even if I did the second shift which is 10ish to end, I could still do it all. I just have to wait, I forgot which date it is for the contract to run out, I believe its in November so its coming up soon.
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So projects I have coming up.
Axle bars.
I want to eventually build like 1.5", 2", maybe bigger. For now I can get a pipe for 30 dollars, roll some tape where the collars will go as extra security then just put these collars on that you tighten using Allen bolts. Easy enough, I wouldnt try to weld the collars until I really wanted to do cleans. For deadlift only purpose it's not bad. Total cost would be about 50 bucks for the 2" one.
I will eventually get to the deadlift platforms. I'd like to build 2 at first, 1 that is all 1 piece and another that comes in 3 sections so you can easily store and transport it. Put those 2 out there and see how well they sell.
You can get farmers carries cheap so no point.
Log would be difficult so I wouldn't try that for awhile.
A beam bar would be nice, id have to figure out how I'd do it though. Idk I have a lot of ideas and I can't wait for my sandbag.
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I figured I'm going to get a 2 inch pipe and then just get a square tube that fits snug over the 2 inch pipe. As long as it's height is 4" the width is going to be whatever fits the best. So the beam goes over the pipe, put collars on it, bam. 170 dollar bar for maybe 60 bucks.
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Watching the meg, i think i reviewed it already but I like it.
Anyway
DB seated OHPress: 50/60/70x10
BB oh press up to 165, had to clean it since the dumb fuck douche bag was hogging the squat rack. As soon as I walked in he ran over and starred doing shrugs with just the bar then he tried to do a giant set with shrugs, machine and something else. Of course like every fucking idiot noob they think they need 5 mins of rest between sets. So since the manager was in the weight room i didnt lash out. Typically in a gym if both racks are being used, you finish your shit on the rack and move on, you don't fucking do super set bullshit.
I'm just annoyed, i did other db work after also I ran, nothing special. My sandbag is coming today so I will get sand tomorrow or the next day depending on if im working a midnight shift.
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Leg day, had a lot to do so ran through it
squats up to 275 for doubles and what not
then box squats at 275/300/315 for doubles
drop to 225 for multiple reps
then hack squat and leg press
leg curls for 3 sets
also ran 20 minutes(had to take a dump)
Annoying guy was there and kept getting in my fucking way
Just filled up my sandbag, approximately 195lbs
I did 1 sandbag clean and i underestimated it lol feels good though, goin to be the 150lber and 100lb bags in the future. Or I will get the 200lb bags and just put objects in them to displace the sand so I can only fit 150lbs in it and so on.
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Home workout
30 min AMRAP
10kb swings
50 JJ
1 sandbag clean
10 burpees on the sandbag
10 push ups
5 rounds
Then I took out the sandbag cleans and did planks for 20 seconds.
First time doing those sandbag cleans and I don't want to push it. Doing just 1 destroys you for a good minute afterwards.
Felt good, got a sweat going and hr up.
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15 minutes jog
I cramped up but I ate beforehand because I get light headed on heavy lifts. I am horrible at running if i eat before.
Bench: doubles up to 275
3 board bench: 225xa lot
185xa lot
135x a lot
Incline pressing: not a lot, wrists are sore. Forearms are trashed from the sandbag
Then cable work for chest
Oh press up to 165x8
DB front raise/side raise 4x10
Cable rear flyes hi and lo
Tricep work
Exhausted, still am but gonna work up to another workout.
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20 min amrap similar to the last without the sandbag cleans
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So Friday lol
30 min jog
Skwaats: warm up to 225 Then
doubles on the half minute for 10 minutes.
This destroyed me and my legs and everything felt trashed after. Groin felt tight n didnt want to push it. That's all I got out of my leg day lol
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Whoa Nelly what a workout
Stretched a lot
10 min walk 15 minute incline jog
Incline bench up to 225x2 (I guess 2018 pr) lol. My best was 315x5
DB hex press up ton 75sx10
Then flyes n tricep work
Humbled as fuck by DT
Well half DT lol I did 135 instead of 155 and I did normal sets half the reps
It killed me
So 5 rounds 6 deadlifts 5 clean 3 oh press
For whatever reason I just got burned out.
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Gym was empty so i did a 15 minute jog and at 15 if it was still empty id start working out, if not then id keep running
deadlift did 5s up to 315 for a double, around 275 I felt my right hamstring tighten up so 315 for 2 wasnt my absolute, it didnt feel anywhere near my max but i am paying more attention to my body this time around to avoid stupid injuries
TBar row
just a lot idk how much weight i did
lat pulldowns for 3x10 with 2 separate handles
bicep curls
15 minute walk
Flower challenge but with planks from push up position is the UP and DOWN was on my elbows I made it about halfway and my abs cramped up.
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15 incline jog
15 walk
Strict press up to 165x3
Push press 185x3 then 205x1
Felt good
Then just front side and rear delt raises
wasnt much but still had to do it, kinda hate shoulders
tomorrow is wheels
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yo! any recommendations on a 45 deg hyper?
i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.
small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab
here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html
i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.
I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.
any thoughts?
hah pc!!
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yo! any recommendations on a 45 deg hyper?
i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.
small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab
here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html
i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.
I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.
any thoughts?
hah pc!!
Out of those id go with the Sears one and see how you like it. If it's good then you saved a ton of money, if not put it on Craigslist.
I would say the rogue would be fine just read reviews on how comfortable it is. I'd rank it as rogue is garage gym and elitefts is commercial gym quality. I'd definitely go for the elitefts if you were about 200lbs heavier but if cost isn't an issue id go with elitefts.
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yo! any recommendations on a 45 deg hyper?
i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.
small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab
here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html
i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.
I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.
any thoughts?
hah pc!!
Out of those id go with the Sears one and see how you like it. If it's good then you saved a ton of money, if not put it on Craigslist.
I would say the rogue would be fine just read reviews on how comfortable it is. I'd rank it as rogue is garage gym and elitefts is commercial gym quality. I'd definitely go for the elitefts if you were about 200lbs heavier but if cost isn't an issue id go with elitefts.
pretty much my thoughts exactly hah.
ya, going to order it now. looks decent. we'll see.
rogue makes great stuff so, i'd imagine there's is top notch.
only thing i don't like about the sears one is, no *real* foot pad. it'll get the job started tho.
coo pc!
-
yo! any recommendations on a 45 deg hyper?
i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.
small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab
here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html
i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.
I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.
any thoughts?
hah pc!!
Out of those id go with the Sears one and see how you like it. If it's good then you saved a ton of money, if not put it on Craigslist.
I would say the rogue would be fine just read reviews on how comfortable it is. I'd rank it as rogue is garage gym and elitefts is commercial gym quality. I'd definitely go for the elitefts if you were about 200lbs heavier but if cost isn't an issue id go with elitefts.
pretty much my thoughts exactly hah.
ya, going to order it now. looks decent. we'll see.
rogue makes great stuff so, i'd imagine there's is top notch.
only thing i don't like about the sears one is, no *real* foot pad. it'll get the job started tho.
coo pc!
Nice yeah I like the rogue 1 because it's adjustable but the Sears one you could probably test it out and return it if it's bad.
I'm not sure of any other brands but I mean I've used old school ones and they worked fine so as long as it's comfortable and stable you should be good
-
Yesterday was chest tris, i forgot what i did for the run.
Today was back
1hr total: 5 min walk/5 min run at 7mph
Miserable being on a dreadmill for that long.
Deadlift doubles up to 325 then 340 for a single. Slowly coming back.
T bar row: whatever the sleeve can hold of 25s for 10
Lat pulldowns and db holds
Oh yeah for bench i worked up to 225+double bands. Idk the way i had it might be like 100 at the top.
-
Wednesday I had a massage and yesterday the gym was closed.
Today
Skwaaat: with bands and idk it was rough maybe 100lbs at the top.
Basically did doubles and triples up to 275 then dropped back down.
Hack squat for 3x10
Leg press up to 10 plates total
Leg curl
Also 30 min run pre workout.
-
2.8 mile run in 30 minutes. Not max effort but still breathing pretty good
Walked to 3 miles
Bench: up to 225x20 in idk the number of sets
Incline hex db press up to 65x10
Supinated tricep extension: up to 45sx10
Cable crossover work for chest and tris
5 rounds
100 jump rope
5 burpees
20 Wallball
My running isn't great but it's not bad but it has 0 carry over to metcons. I literally felt like it was my first time crossfitting.
Anyway I am whooped.
-
Running felt like shit
15 mins then 5 mins on bike, got bored
Deadlift up to 350. Maybe 90% but I use a lot of leg drive so my hammy was tightening up.
T bar row for multiple sets, lat pulldowns and biceps.
My buddy is bad that I was doing crossfit with so we are going to workout again together. It will be more bb but more metcon oriented like main lift then accessory work but have it be giant sets, 3 rounds for time or something and end it with an easy cooldown pool room workout.
-
1 hour walk: 3 miles
EMOM 12 minutes
Oh press 10 reps
Goblet squat 10 reps
Last 2 minutes was max reps
Lunges around track
Military press: 3x10
Walking OH plate carries for 3 trips
DB presses while lying on your stomach for 3x10
Some other stuff
7 min time cap
Multiples of 3 for 75lb cleans and wallballs
Made it to 10 reps cleans of round 21
Alllllll good
-
Today was random cardio stuff. Super sore and I am switching legs to Monday so tomorrow might just be a walk then restart on Monday.
-
Legs was Monday, did banded up to 275
Then super set leg press with hammy curls
Walked before for an hour
Then did a wod or two, the only one I remember is
1v1
Row 15 cals
Max Wallball
So 1 person rows 15 cals and the other does max wallballs within that time. First 1 to 300 wallballs wins.
Yesterday
Walked
Tabata 15 on 10 off for 7:25
140 bench
Inverted row
Giant set
DB press
DB flyes
Push up all 3x10
Then
Run .25
10 thrusters
2 oh plate carry walks
10 db snatch
20 cleans
That was done twice which counted as 1 round and we did 2 rounds
Today partner isn't here so I'm walking and hitting oly lifts n shit
-
Walked about 50 minutes
Then worked up to 185 for hang power clean and that felt like garbage so I dropped to 165 for doubles for like 2 sets n thought well i want to do a lot of reps but I'm resting too much. Soo I did
5 mins, every 30 seconds: doubles
Then same for snatch with 105
My upper Thunder thighs and above my junk is raw from the bar.
Honestly might just walk more and head out and have today be more of a movement/active recovery and hit back hard tomorrow.
-
Friday was something
Walked 30 minutes
Deadlift up to 365, grip was the issue
Then bb row, lat pulldown, db deadlifts up to 125s
Walk
Then buddy showed up
Run .25 the something I forgot
Then partner wod
Bear complex up to 25 reps
@75lbs
Then same with 95lbs and 30 reps
Abs and some other shit, idk i was there for a long time.
-
Alright
30 min Tabata
1 min on 5 seconds off
Just random bw exercises
Then 21 15 9
Row- thruster- hang power clean
Something else
45 minute walk.
-
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
-
:ibrunning:I
30 min jog
Pool room
50-50-50
40-40-40
.
.
10-10-10
Wallball-planks (seconds count)- jumping Jack's
Wallballs I added 20 reps to each set
Oh press strict up to 170
Arnold press for 3x15
Farmers carries and db oh walk
1 hour walk.
-
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.
-
:ibrunning:I
30 min jog
Pool room
50-50-50
40-40-40
.
.
10-10-10
Wallball-planks (seconds count)- jumping Jack's
Wallballs I added 20 reps to each set
Oh press strict up to 170
Arnold press for 3x15
Farmers carries and db oh walk
1 hour walk.
that's a burly workout
-
:ibrunning:I
30 min jog
Pool room
50-50-50
40-40-40
.
.
10-10-10
Wallball-planks (seconds count)- jumping Jack's
Wallballs I added 20 reps to each set
Oh press strict up to 170
Arnold press for 3x15
Farmers carries and db oh walk
1 hour walk.
that's a burly workout
Yeah it was pretty miserable but felt good. I overestimated the wallballs though. There's only 2 wallballs and I used the lighter one so I figured I'd add 20 reps since my partner wanted to do the 20lber.
Today was shopping n relaxing n watching my nephew. Probably do something this weekend, maybe Sunday do a long 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.
-
Yeah i was backed up, weighed in 5lbs less but I had my hoodie, shoes and hat on so maybe 7lbs down.
Last night I cut my food off at 8 and I will eat again at noon
Today was
30 min jog
Felt good just 30 mins feels like forever
30 min walk
Fsquat: up to 215
Back squat up to 300
I had 0 power out of the hole so I decided not to push it.
Leg press was 8 plates total plus 70lb sled plus bands and I did 3x5 but 5 second rest between
Hammy curls 3x10
30 min walk.
-
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 walk
Deadlift up to 405 mixed grip
Up to 365 (had 375) double overhand
Then machine work and biceps
It was crowded and we had a 2 hours squatter and his gf trying to take everything up (both squat racks and bench) so I went over and just threw the weight off 1 of the bars on the squat rack and went at it. I absolutely hate this time of the year.
-
30 min walk
Deadlift up to 405 mixed grip
Up to 365 (had 375) double overhand
Then machine work and biceps
It was crowded and we had a 2 hours squatter and his gf trying to take everything up (both squat racks and bench) so I went over and just threw the weight off 1 of the bars on the squat rack and went at it. I absolutely hate this time of the year.
hah. sucks.
-
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.
-
My buddy showed up as I was leaving so I'm not sure what he did yesterday so today id like to hit cardio and uppperbody. Probably just do wods to hit everything and lower body tomorrow.
I will look up wods now to figure out what I want to do.
Wod 1
100 thrusters but top of every minute you do 5 burpees. Go until 100 thrusters are completed
Wod 2
1km row
50 wallball
30 push ups
Wod 3
Blah beats me ill figure something out. I'd like to save back for tomorrow so idk. I'll talk to my buddy and figure it out.
-
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.
-
Carbo loaded as fuck
Working overnights so I ate big in the AM, slept then ate big before work
But workout was
30 min walk
Hang cleans up to 185x2
Front squat: 135 up to 225 doing triples and shit. Used small plates like 5s until we ran out then used 10s. Once we hit as heavy as we wanted we went into a drop set back down. If i had to guess it was 8 sets up including 135 then back down
Then we did idk other shit.
-
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 10 mins, buddy walked in early
Deadlift: form on point just felt weak, up to 345
Speed squat 3x3@ 205
Wod
10-9-8-7.....1
Clean@135
Oh press@135
Push ups@fat ass bw
Not sure what else, I'll make up the run tomorrow
-
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
-
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.
eek. damn that sucks.
-
It is what it is, at least I can do what I want instead of wods full of burpee box jumps n stupid shit like that in a crowded gym.
Also, back, trapz, tris are wrekt from doing the 55 cleans, 55 oh press at 135.
Today was a bust
Run 1 mile, rest 5 mins, run 1 mile, rest, run .25, walk 15 mins
So I gotta yet again ease into running at higher speeds because my right hammy cramped up on me so I had to stop. I did 6.2mph then 6.6 then 7 and that's when I cramped
So that sucked balls
Wod
5 burpees
5 burpees
25 push ups
5 burpees
25 push ups
50 wallballs
5 burpees
25 push ups
50 wallballs
100 jumping jax
5 burpees
25 push ups
50 wallballs
100 jj
150 air skwaats
So that was the plan but my triceps locked up on me on the 1st set of push ups so I said well fuck fuck
So AMRAP Jump rope 10 mins
1050 count.
Everything just sucks and today is gonna be a dud, gonna go home and work on refinishing my dressers and tables n what not. Tomorrow will hopefully be a good day.
I'm thinking about getting to bed a lot earlier and try to wake up early to go swimming say 6am then come back at 10 or 11 to workout.
-
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
(http://nattyornot.com/wp-content/uploads/2014/12/rounded-back-deadlift-1.png)
I hope your friend recovers quickly.
-
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
(http://nattyornot.com/wp-content/uploads/2014/12/rounded-back-deadlift-1.png)
I hope your friend recovers quickly.
Lol he wasn't that bad but I've seen worse than him and people were fine so beats me. Idt it's as bad as he says it is, when I screwed my back up in high school it basically put me on the floor and I could only walk with my upper body parallel to the floor.
I have to work the overnight tonight so the workout today was just an easy one.
32 min bike: 10 miles
30 min walk
My back and hammy n what not was still sore so figured I'd cut it off there. I'm going to hit up a workout tomorrow morning after work.
-
Well felt like shit on saturday so nothing
Was going to go this morning but I had the worst night of sleep. First I was uncomfortable then I woke up freaking out because I smelled smoke. Once I realized the house wasn't on fire it was my sinuses. When my sinuses are real bad I get phantom smells of smoke.
Anyway just woke up and it's too late.
I got my chilis out of the way yesterday, spent the last of my gift cards that I got for xmas so now it's back to eating a bit better.
Bfast
3 scrambled eggs
Coffee
2 turkey sausage idk sticks lol
2 packets of oatmeal
Ive been going to bed around 1 lately considering the midnight shifts and shit but I am going to force myself to go to bed and round 10pm. If i cant then Ill just buy some sleeping pills to help me get started. This way I can wake up early to swim, this time of the year the schools gym class goes swimming and I'd like to avoid that.
-
5 min walk
1 mIle run
Etc for 30 mins
AMRAP
Benchx185x5
farmers walk
10 mins
Maybe 12 rounds
Cable flyes
25lb plate
50-50-50
Front raise all the way overhead
Front raise to arms parallel with floor
Oh presses
I think that was it but it was pretty rough.
-
Now I'm the one who is fucked up lol
Yesterday my left lower back was in pain and my shoulders feel fucked up.
Today I have new bands that came in so I might do a hour of cardio and hit legs.
-
30 min bike ride
15 minute walk
Squat up to 225+green bandx2
Lower back felt it
Hammy curls
So yeah back started feeling it around 185 so didn't go too hard
The bike is just a totally different stimulus, it gets my HR jacked up and smashes my quads. I am around 10 mins in 1/2 hours so I'd like to improve and see if i can work up to maybe 12 miles. The thing with those bikes is if i hit 25mph then it won't register the distance.
Anyway, the green band is like 65 to 175 if you're using it for pull ups so squatting Idk id say 75lbs each at the top.
-
30 min walk
15 walk
Thruster in front and behind the neck
Inverted row
21-15-9
Tricep work
Buddy came so did light squats
Something else
800m run
50 wallball
25 burpees
50 wallball
25 burpees
50 wallball
800m run
25 min time cap
25:05
I'm fairly certain I miscounted on them lol oh well
Talked it over with my buddy and well ima try to go back to the county so ill be doing like 1 strength movement then wods.
The fit test is easy but instead of asking adarq for a running program 2 weeks before it happens I can prepare for almost 6 months or so in advance.
-
Tomorrow workout ideas
10-9-8.....1
Bench@???
OH db lunges or split squats
Run .5 miles
5 rounds
10 reps
Push up-wallball-air squat-jj
.5 run
1-2-3-4-.....10
Deadlift@225
Burpees
-
30 min bike
10.12 miles
PR
every 3rd min was level 14/15
Rest mins were level 12
Walk until buddy gets here
15 mins
Did the run 5 rounds of bw stuff run
Now looking up more to do
Max strict oh press: 190
Bear complex partner 50 reps
95lbs every 10 reps 10lb increases
The 1-10 with deads and burpees
Then without stopping 10 to 1 with bench and oh lunges.
I'm done
Update
This was probably the hardest workout I've done lately. I've had harder wods but I am legit drained.
Friday might be an active recovery and I'll bike a marathon.
-
This will be a good workout for tomorrow
3 rounds:
1 min air squats
1 min push ups
1 min sit ups
1 min burpees
1 min jumping jacks
1 min REST
4 min intervals
If you complete all rounds in 4 mins you continue to 8 mins and so on and so forth.
3 rounds
15 thrusters
15 TNG push ups.
-
Bike 30 mins
10.22 miles PR
Every 3rd minute I did 2 min sprints. Last sprint was 3 mins.
30 walk
Warm up.
50 JR
10-1
JJ & squat
Jr before each set
.25 run
10 burpees
10 JJ
10 sit up
X4
Then the 4 interval
Tomorrow I am going to do something stupid, ima try the 26.2 mile bike before the workout since the workout is going to be a light day.
Also sown about 6lbs which doesn't say much since I gained a lot back.
-
I tried the 26 mile bike ride lol
12 mIles and my ass was numb and shooting a pain down my leg.
Bro day just a nice break, body is pretty beat up
-
Walk
Idea 1
.25 run
50-40-30: wallball/ PU/ JJ
Run .25
20-10:.....
Run .25
7 min burpees test: 63, absolutely garbage
Rough but fun day.
Finally got fios and my projector came in so yeah watching a movie on a 120" screen beats a TV lol
-
I tried the 26 mile bike ride lol
12 mIles and my ass was numb and shooting a pain down my leg.
Bro day just a nice break, body is pretty beat up
ya man riding a bike for a long time would destroy my ass (i've done it before, get so wrecked). not sure how people do it. i guess it adapts eventually lmao.
-
I tried the 26 mile bike ride lol
12 mIles and my ass was numb and shooting a pain down my leg.
Bro day just a nice break, body is pretty beat up
ya man riding a bike for a long time would destroy my ass (i've done it before, get so wrecked). not sure how people do it. i guess it adapts eventually lmao.
Lol yeah
Tomorrow I have shit to do so ill be hitting it early.
Possible workouts
10-20-30
Burpees-sq-SU
20-30-40
.......
30-40-50
.......
10 mile bike
100 Wallball for time
But plot twist, 1/2 mile run before and after.
This was the 2nd workout and it was miserable. If i used the 10lber I would have done 150 but my shoulders and tris crapped out fast.
7 rounds for time
7 burpees
7 squats
7 sit ups
7 jumping jax
Time: 10:30
Goal: 8:30
Feeling crappy today. Just cramping up and shit fast.
Not sure what's next
Tried to do grace but just didn't feel good so I worked up to 215 clean
So my issue is 205 went up super easy but 215 I felt as though I just lose all tightness, especially in my lats and it makes it feel a lot harder. Based on 205 I felt like 225 was good but it probably was I just need a place with bumpers
-
30 min bike ride: 10.53 miles
:personal-record:
Difference was usually I do level 12 then level 14 every 3 mins or something, today was straight level 13.
1km row
Now walking until my buddy gets here.
So did a 15 min wod
1-10 then 1-6 of burpees squats JJ
Did some snatching up to 145 then some heavy pulls working the extension from knee to hip. Buddy was doing cleans and went too far back on his heels and bombing and fucked his wrist up. Killed the mood
Did a quick 10 min wod
Wanted 15 but it was too cold in my basement
Did 20 kb squats
20 db push ups
1 200lb sandbag clean
Idk 4 or 5 rounds
-
Tomorrow
I would like to do mostly pool room stuff
So let's see
30 min bike ride
Walk until quads are good
Pool room
3 rounds
10 burpees
20 squats
30 JJ
Rest 1 min
200 JR count
1-10
Wall ball - sit up
10-1
PU-lunges
200 JR count
Rest 1 minute
Run .25
21 thruster/snatch
Run .25
15........
Run .25
9.....
Rest 5 mins
2 rounds
7-7-7-5-5-5-3-3-3
R.1 Deadlift-clean- oh press
R.2 DB version
6:03
Basically warmed up with the movements and went. Everything felt heavy and it is cold as shit in here.
Right now my eating habits are weird, I give through cycles of eating everything to eating twice a day. Today I realized I've only had my coffee, half a steak, 2 sausage patties and a lil but of bacon. I gotta eat 1 more meal and try to get some calories in because tomorrow is gonna be a nightmare.
-
So I did all of that and the working time was about 56 minutes
I took a break after the barbell and dumbbell exercise in the beginning because I was trying to figure out what to do since the gym was empty. So everything after that was done without breaks and just minor rest periods so about 48 minutes straight or so.
I am severely up in weight or the scale is completely off. I doubt it has been calibrated in years. No way could I have gained 8 pounds in a week of fasting for 16 hours and not eating bad.
I ended with a 20 min bike ride
I am whooped, i think i am getting too conditioned for these easier workouts. I can still do the workouts but I will have to make them harder by swapping out exercises like taking out jumping jax n easy stuff like that.
Tomorrow will be uggh
Warm up
Squats
Typical leg workout
Banded deadlift
Good mornings
Then some pool room workouts
-
Cutting it short
Squat up to 305+ green band, maybe an extra 80lbs or something.
Speed deadlifts with 225 for 8x2
Hammy curls 3x10 single leg
Going to smash my bod tomorrow, I have a haircut and massage tomorrow.
The squat was surprising, i havent done squats above 200 in a few weeks so the biking has to be helping. I wanted more than the 305+gband but my right quad was getting a lil rough.
So yeah Tomorrow is a lot of pool room wods and more bodybuilding focusing on my back n stuff. My next massage after tomorrow will be the cupping so ill give some review of that.
-
I'll be honest, I was a lazy fuck on Friday lol
Safety training this wknd but might go after work tomorrow, either the normal gym or gym at work.
-
Today
20 min bike ride
At 20 mins the gym class left the pool so it was the perfect time to get started.
200 JR at beginning of each round
So
200jr
1-10:burpees/lunges
200 JR
10-1:wallball/sit ups
200jr
1-10:burpees/lunges
200jr
10-1:wallball/sit ups
200jr
Total reps: 440 and 1k JR.
This fucking destroyed me, I'm resting now but I'm so full of sweat and idk if i have enough energy to really do any barbell work lol
Going to rest-walk and see how I feel.
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that is a gnarly workout. :highfive:
how long did it take you?
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Jackie for warm up
1k row
50 barbell only thrusters
30 inverted row
EMOM
Clean and press/air squats 3/5
Started with 165 but my quads were going numb so I dropped it to 135, first time that's ever happened.
Went for 10 mins.
Now trying to figure out a wod with a run.
.25 run
21-pwr db cleans/db snatch/db swings
.25 run
15-pwr.........
.25 run
9-pwr....
.25 run
Not sure if I wanna do a pool room one or just ride the bike
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that is a gnarly workout. :highfive:
how long did it take you?
If i had to make a reasonable guess I'd say anywhere from 30-45+ minutes. The first round felt like it took forever and my second rounds were a lot faster. I will do that same workout next week and I will time it.
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Yesterday felt like poo
20 min bike
Bench up to 265x3
Strict oh press up to 195
Push press 205. Would go higher if we had bumper plates
Run .25 before sets and at the end
21-15-9
Incline press/fly/seated oh press
Last set i changed it to push up, wallball, rear delta raises.
It was a good workout but next time I will do different exercises each set.
Now I'm not too sure what to do. Might call it a day and tomorrow destroy everything except squats, my right quad isn't feeling right.
Also whenever I type i squat the predict text pops up with squatdrs email address lol
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Nothing today, figured I'd get my taxes done I about 15 minutes and go but nope, my state kept getting rejected so I was working on that all morning.
I'll be near my old gym tomorrow so after my test I might stop in there.
Also I have some new job stuff coming up so I will be possibly buying some stuff as far as a husaffel loadable "stone" and id like a skierg and air bike from rogue
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Nothing today, I took my dogs out to pee before in left to take my test and Chloe wasn't using 1 of her back legs so her hip was fucked. So I picked up a new bed and headed home to hangout with her.
-
Row 11 mins (roughly 3km)
Run 25 mins: femt were starting to get rough and too many people on the track. Idk the distance, maybe 2.3 miles
Now biking for 30 mins
That might be it, the pool area doors are locked so I can't get in there.
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Been watching a lot of Magnus Mitdbo's videos mostly with him and jujimufu and rock climbing seems pretty dope (indoors) if I ever get back. 200 and there's a indoor place near me I wouldnt mind trying it.
Anyway tomorrow is killer Mondays where I go overboard.
30 min bike sounds good
Jackie warm up
Then the 1-10/10-1 x 2 wod that I did last week. This time I will time it.
I'll have to look back i think i did 200 JR before and after each set.
21-15-9
Broken down to 7-7-7/5-5-5/3-3-3
Deadlift/clean/oh press
Run .25 before each set and at the end
Then that might be it, weights will be heavyish relative to me.
Maybe do eh ok not so heavy to start i think i can do 315 for deadlifts but let's do 275 for a first time doing this wod.
Cleans will be 175 or soo
Oh press will be 155 sounds good.
Idk this will be a good starting point to see where I need to adjust.
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Wow alright
20 min bike ride
Jackie but with lat pulldowns
1km row/50 bb thrusters/30 pulldowns
That fucking pool room wod lol
Time: 1:04
Working time: 56 mins
but 8 mins was me almost puking then the remaining 6 was making myself puke. I could feel my coffee wanting to come up so I had to stop.
The last set of burpees I did 1 then sets of 2 with 5 breathes between until 9 then I did 3x3 then 2x5.
I am sweating so fucking much idt I can do that last wod lol I'm going to walk n rest n see how i feel
I did that 21-15-9 wod but I did it with dumbbells
Started with 80s for deadlifts and 40 for clean and presses. Went up by 10lbs each set.
I like conspiracy theories and some of my posts makes it look like my grammar and what not is at a 4th grade level. Around the time the s10 was leaked my s6 started slowing down a lot. Even typing this out i cant type too fast cuz its slow as fuck.
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Tomorrow
Same warm up o I'm going buy a new fucking phone.
Murph, why the fuck not
Then
50-40-30-20-10
Cal row/wallball
I might be dead after that. Then the next day can be barbell focused for oly lifts and wods, then a bb day and maybe Friday be cardio running biking and rowing.
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Km row
1 mile run: 11:30 pace, legs wrecked
Murphish
100 push up/200 squat/300 JJ: 18ish minutes
1 mile run: probably same pace.
Did the wallball and row in 27 minutes.
Not losing weight so gonna eat normal and track my calories to see work I am fucking up.
God idk what else to do, ive had about a 1hr 12 min working time.
10-1
Double db snatch@30s
DB squats@30s
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Dietish lol
My calories from bfast
661
Protein:56.3
Fat:24.7
Carbs:49.6
4 eggs, 1/2 cup of yogurt, grapes, cottage cheese 1/2cup.
Meal 2
Chunky gumbo soup
Chicken breast
At 1071 I think calories.
Usually I eat one more time and I'm done so I might be way too low.
So my daily calories is like 17 o 1800 lol, about 1k lower than it should be. I don't feel super hungry though.
Oh well, tomorrow is bodybuilding but with a metcon style.
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Yesterday was bb stuff
Did 205 strict oh press
Just basic shit
Today did cardio and cleans and squats, felt weak and quads are trashed.
Oh well
I am thinking if i get this new job i am going to get Shelby starnes as my dietitian for a year.
-
Nothing today, maybe Sunday
Woke up with a sore throat and I have to work overnights tonight on 0 sleep so I am not happy.
-
Throat is still feeling sore but feeling better, should be good to go tomorrow.
Possible wods
EMOM
3 burpees
Max wallball
Have to reach 150 wallball
Looking for 10-15 wallballs per round
Then maybe some more intervals like that.
-
Let's see
Most rounds were 3 burpees and 3 I think were 5 and 1 was 4.
Finished at 10:30
For a 10 min wod this destroyed me.
Thinking about another wod
200 of air squats
300 JJ
150 wall ball
Minimum work requirement to avoid seal walk is 100 jj, 75 air squats, 100 wallball
Every time I take a break I owe 1 trip of a seal crawl or walk whatever it's called. Basically have my feet on a slippery thing and walk on my hands.
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So the second wod yesterday didn't get finished. Felt like crap
Today
7 min burpees
Total 71
Jump rope for awhile, practiced double unders and got 6 in a row lol
Then did DT but only 3 rounds.
1-10 db double snatch and oh lunges
-
5 min burpees 51
50-40-30-20-10
BB thruster/db swings
BB oh press/db cleans
BB cleana/db double snatch
BB snatch/db row
BB deadlift/seal walk (half length is 1)
Run after each
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So I did stuff on Friday
I wrote down wods in a notebook that I want to specifically track and I will do them tomorrow then every 4 wks
Just watched the movie Free Solo and wow. I knew he survived but I was still anxious and yelling at my tv when he was climbing.
Basically it's at documentary of a free solo climber who was the first person to free solo El capitan. It goes into his personality and how he basically compartmentalized everything and puts climbing first and how his gf has effected his rock climbing and just a bunch of shit. Just seeing how nervous the film crew was and them listing the free soloers that have died
I suck at reviewing movies but this one I think is worth a rent.
-
My version of Murph
1 mile run
100 pu
200 squats
300 JJ
1 mile run
39:48
Did 10 sets of 10-20-30
Felt easier than usual
New goal: 35 minutes
Now is Karen
Did 100 instead of 150
Shoulders just burned up way too fast
But that was 6:42 which is super slow, it should be like 4 minutes.
Maybe do 1 more and call it a day
1000jr
Every minute id do 2 burpees
10:58 finish
Not sure what's in store for tomorrow but today is my last day as a 20 something year old.
Maybe grace 30 reps for 30 years.
-
Watching hell fest
Basically a traveling horror park thing and someone is dressed up like 1 of the workers and is killing people. It's a whodunnit like Scream. It's not as good as usual ones because there's no mystery like is it 1 of the friends or anything like that. It's not over but I'm sure it's not anyone they've mentioned prior
Well that movie was fucking stupid
-
So I did stuff on Friday
I wrote down wods in a notebook that I want to specifically track and I will do them tomorrow then every 4 wks
Just watched the movie Free Solo and wow. I knew he survived but I was still anxious and yelling at my tv when he was climbing.
Basically it's at documentary of a free solo climber who was the first person to free solo El capitan. It goes into his personality and how he basically compartmentalized everything and puts climbing first and how his gf has effected his rock climbing and just a bunch of shit. Just seeing how nervous the film crew was and them listing the free soloers that have died
I suck at reviewing movies but this one I think is worth a rent.
ya that dude is incredible. nice i need to see that movie.
-
3 mile run
grace
1-5
225 deadlifts
Burpee pullups
Right lat left bi sore. Still, 15 more pullups than usual.
-
My old supervisor sent me the application ahead of time so once I officially get the job ill go out and buy a treadmill. I am hoping for the 1-9 shift so I can get out watch my stuff while i walk so I can get back my 3 or 4 miles at night.
-
Nothing today, I went to the plant to hand my app in and it was awkward. The guards basically were pissed but oh well. It is looking good for me so I can't wait to get the s10 cuz typing this out is annoying.
-
Alright umm
Cardio day, 30 min run then some bike n row
Tomorrow ima do log work and smash everything, smash so much it'll be like I'm at the jersey Shore.
Also, once I get the job hopefully I have my newyorkbarbells cart loaded for after winter which consists of a log, husaffel loadable stone and some other stuff
-
Walk x 10 minutes
DB warm ups
Squat: up to 300, still have quad aches
CF open 19.1
19 cal row
19 wallball
AMRAP 15 minutes
I think i did 4 rounds plus 14 calories. Now idk exactly the calories cuz the rower is messed up and my buddy said he thinks for him 3 pulls is 1 calorie and that is what it goes up by.
I'm surprised this is a open workout cuz it was easy
Spoiler alert I read that a 20 cal row at 3 min km pace is a minute lol. I was rowing for like 2:10 so that' why it's so easy.
5 burpees
10 push ups
5 burpees
10 push ups
25 air squats
5 burpees
10 push ups
25 air squats
50 JJ
5 burpees
10 push ups
25 air squats
50 JJ
100 jr
Oh press up to 205
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:trollface:Looking at scores if i did about a min per row and kept the same pace which shouldn't be hard I would be in top 30 right now, until the good athletes post their scores.
I'll do it on Monday and do 1:05 rows
Goal is around 320 to 335.
Tomorrow is full body bb
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19.1 retry
Again Idk the resistance I should be at for 19 cals a minute because I should be way more tired.
8 rounds + row + 8 wallballs
Total: 331
This wod is weird, I felt tired but fine after then I started my cleans and I progressively got more and more tired like cns wearing down.
So cleans were garbage, up to 195 felt easy but crappy. Also got roids in here cheering himself on, I can't wait to workout outside
Gonna walk n get out
So I'd be tied for 660th place lol
But still for something that has over 100,000 people participating in that's not too shabbby
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Max push ups x 2 rounds 1 min break
50/10
Max wide push ups x 2 rounds 1 min break
15/9
Max tricep push ups.........
Shit/shittier
Pull ups: just did whatever til my body felt like it was going to tear maybe 10
7 min tabata
20 on 10 off
Burpee/jj/squats
We have more to do of the seal training but he is better at pullups so he will be awhile
Oh yeah i jump roped for a bit too.
The rest of the program is crunches then another max round of push ups n shit idk i think its stupid lol. But oh well. I'll just get here earlier, do my workout then do his.
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.5 run
5 rounds
10 reps
PU/WB/AS/JJ
.5 run
18:20
My runs were too slow, i underestimated my legs for the runs. Should have been 4 min .5 runs
Going to figure out something else.
5 bear complex @95 lbs
Felt good so did 3 reps EMOM until I did 31.
1-10 deadlift/burpees
-
Walk x 20 mins
Front squats up to 225, felt easy
Then 6 rounds total of .25 runs then a different exercise each one
WBx40
Burpeex40
Double db snatchx40
Row
Farmers carry
Row
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Ran 2.57 miles in 30 mins, my plan is to slowly get back into running. Now when I run over a mile I get all kinds of aches, cardio is fine but my body sucks.
So it was 1 mile, walk .1, run 1 mile, walk .1 then run but I had aches in my hip, calf, and Achilles. I need a set warm up cardio plan that I do every day.
I'll write that up later
I did a version of 19.2 which I made it too easy but I was still sweating.
In 8 mins
25 leg raise
100 jr
15 WB
25 leg raise
100 jr
13 WB
If finished before 8 mins, add 4 and before 12 mins do
25...
100...
11 WB
Then same deal add 4 mins and before 16 mins
25...
100..
9WB
Then 1 last round if you finish and it's 7 WB
In the original it's 25 toes to bar
50 double under
And cleans with increasing weight.
That's it, gotta work tonight so I'm going to cook n sleep.
-
Cleaning this wknd so that means no gym time cuz of sweaty underwear.
But my warm up idea
1 mile run (2wks) then 1.5 miles for 2wks then idk i havent figured out how far I want to run each day
Then bike x 15 mins
Stretch routine, nothing major just hit everything a couple times maybe take 5 mins.
Oh squat, i feel like my posture n what not gets better. I think that'll be good and only take maybe 40 minutes then hit wods n shit.
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Did the warm up, felt good
200 JR
1-10 WB/burpees
200 JR
16:10
Start of the WB I knew something wasn't right and when I got to the burpees I felt like my cns was drained, no power in my arms and yawned a lot. Fri night I got 1hr of sleep and Sat night I got 4. This morning I had trouble staying awake.
16 mins is a garbage time and I should've been at 10.
7 min
Multiples of 3
Thruster@75lbs
Fat man pullups
Round of 15
-
1 mile: 9:27
Nike x 15
Oh squats
Stretch
F squat up to 245
Between sets I did 2 burpee pull ups
Farmers carry, every 10 steps was 5 db squats, did that for awhile
50x box jumps
4 laps bear crawl
20 cal row
25 wallball x 6 rounds
-
my plan is to slowly get back into running.
niiiice! i like the 4d/wk 1 mile runs. :ibrunning:
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Yeah its better than just trying for 3 miles right away and develope more of a permanent hip pain n what not.
Yesterday snow storm
Today
1.5 miles
Bike x 15 mins
Oh squats up to 135
Clean to 185
Log cleans 190x2x3
200x1x2
Then singles up to 230
Supa set with axle deadlifts at 160x3s
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Warm up except did rower instead of bike
5 min burpees
Didn't bother counting, today is 1 of those days where everything burns and cramps
EMOM
10 JJ then amrap wallballs until 100 is reached.
Goal was 200 but shoulders were burning on the first set so it is just a shitty day. Going to hit bb stuff
-
The past few wks have caught up to me. My running cadence is significantly better with less aches.
Ran a mile, natural cadence about 1 minute faster than at the start.
1-10
Burpees
Lunges
10-1
WB
Sit ups
Going to walk a bit n see what my buddy had planned. He's doing a navy seal book and granted they are fit but the programming in it is stupid. I'll do it for extra work but it's basically work until failure or you cramp up. Like that pu workout where I went from set 1 at 50 to set 2 at like 15. That's not a lot of work n it made me cramp
21-15-9
40lb
DB double snatch
DB squats
250 yard swim
Dead lol. Gonna try to swim mon/wed/fri
I also did like 20 pull ups
-
1 mile run: 9:20
Felt easy and was sprinting at the end
EMOM
10 reps first 5 minutes then +2 every minute after.
PU/squat/JJ
Made it to round 22 but +19 for JJ
Total: 453 I guess.
Not sure what else my body is beat up from swimming.
I'd like to rest n hit oly n logs tomorrow.
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1 mile run
Clean up to 185
Log EMOM for 10 mins
Log is 190lbs n did 2 reps for 10 mins
Axel bar deadlift
9 min EMOM, the last set took to long on logs
Started with 3 reps, estimated 160lbs then 180 for a few then 190 for a few then ended last 3 stripping some off back to 160
Gonna walk until the pool is open.
Used flippers and did more lapsin less time.
-
1 mile run
BB stuff
Bench
Oh press EMOM
Sets of 5 at 155 for awhile then sets of 3 for awhile at 170 then doubles for some atime 185 then singles at 195
Then typical bb stuff.
-
Nothing today, just a massage
Next wk i bump up my runs to 1.5 miles
-
Today
20 min incline walk
20 min bike
Oh squats light just getting blood pumping
-
Tomorrow
1.5 mile run: 14:44
15 min bike ride: 4.8 miles
stretch
1-10x2 Burpee/Lunges
10-1x2 WB/crunches
200 JR before and after each set
Goal: 45 minutes
46:26
Main issue: no water
Aproximately 10 mins faster than the 1st time.
Swim x 15-20 minutes
if i am taking breaks then I will go for longer but the plan is to just do a freestyle for 25 yards then go into a back stroke for 25 and just keep switching back and forth, I can pretty much fully recover on my back strokes so if i can do 15 to 20 minutes without stopping then it will be a good workout.
Not sure if I'll do the 21-15-9. I'm pretty fucking beat.
Swam for about 25 to 30 minutes
Felt really good, form is getting better and got at least 500 yards, maybe 800
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Today feeling drained and weak
Gonna do my cardio and light wods
I almost want to do my 1.5 mile and do my version of Murph so
1.5 mile
100 pu
200 squat
300 JJ
1 mile run.
Then 21-15-9
Axel bar clean
DB double snatch
Skipping bike, gotta eat, shower n get my hair cut.
Meals
Small portion of potatoes
4 eggs
Birds eye brand lomein chicken stuff, small portion
Meal 2 will be 2 lamb gyros
Meal 3 will be 50 grams protein shake
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1.5 mile run: easy
Clean up to 185
Log clean and press@190: 2x2
Log cleans up to 210 5lb increment doubles
Singles to 220
Then more log work at 190
Axel bar double overhand up to 260
Had more in the tank
Went to 300 for mixed grip x 1
320x 1 mixed grip
Maybe 265 double overhand
Now some back work and swim.
So the Axel weighs 25lbs, i thought it weighed 10 lol
Did 700 meters, my left rotator cuff started to ache so called it quites at the 15 min mark.
I also did lat pulldown Supa set with a suitcase farmers walk with the Axel bar @ 55lbs
-
I might be losing weight, i am up a few lbs from the morning if i weigh in but I feel as though I take in more than that weight wise in foods and fluids.
My pants fit better and in can wear a pair of shorts that I couldn't around xmas time and my back feels like it's grown a bit. I'll weigh myself tomorrow morning.
Twerkout tomorrow
Run bike stretch etc.
Honestly I'm just gonna go with how I feel. Fri is the bb day. Sooooo shit idk.....
Version of one of the new open workouts.
Jumped onto my laptop, phone was driving me insane.
For total time:
3 rounds of:
10 cleans
8 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
5 pull ups
8 bar-facing burpees
M 95 lb.
W 65 lb.
19 seconds remained, did 10 burpees first 3 rounds
Time cap: 12 minutes
For Time
200 foot Dumbbell farmers carry: 35lbs+ fat grip
50 Box Step-Ups
50 strict OH press @ 95lbs
100ft DB farmers carry@100lbs
Time Cap: 10 minutes
Finish: 3 seconds remaining
then just see where i am at, i want to do some little work like for my rotator and what not.
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Run 1.5: 13:28
I feel good but my pacing was horrible. If I waited .2 for each increase I would have been at maybe 13 flat.
Oh well, still getting better.
The PD that I was training for last summer didn't fill their positions so I'm going to try again. Last time I had the fucked up wrists and couldn't do it.
Test is in September so fitness tests shouldn't be for a maybe mid winter next year.
Goalz: 9 to 10 min 1.5 mile
200lbs
150 push ups in a row
Idk sit ups just a lot in a minute. Since I am older now my test will be easier lol at 29 it was 38 sit ups in a minute now it's like 34 or 32, was 12:28 mile now it's like 12:58.
Anyway enough talking gotta listen to rocky soundtracks n get moving
So cooper standard for me is 35 sit ups, 24 push ups, 12:53 1.5 mile. I need to destroy it though
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Today
Run
Bike
Stretch
Deadlift: up to 315x3/felt super weak
Squats: hammy tight so did 225x3 paused
Then bb
BB row, curls, incline press, hammy curls. Db row
Swim
-
This wk is the last wk of 1.5 mile runs, next wk will be 2 miles
Tomorrow's plan after warm up
7 min burpees
50-40-30-20-10
Wallball/squat/push up/sit up (crunches)
AB work
Swim
-
This wk is the last wk of 1.5 mile runs, next wk will be 2 miles
Tomorrow's plan after warm up
7 min burpees
50-40-30-20-10
Wallball/squat/push up/sit up (crunches)
AB work
Swim
13:30 1.5 mile
I had more in the tank I just paced myself wrong. 6.3 mph for .8, .8 to 1 mile was 6.5ish, 1 to 1.25 @6.9, 1.25 to 1.4@7.3ish then finish at 8.1 mph
Tomorrow will be a slow 1.5 jog
Wednesday I will do 0 to .5@6.3, .5 to .75@6.8mph, .75 to 1@7.1, 1 to .25 @7.6 finish out at 8. That might knock off 30 seconds
Just did burpees
Now the drop set: 32ish minutes but my push up game is weak as fuck right now. for some reason my push ups are absolute garbage.
Swim: 30 minutes, minimal breaks, averaged about 1:05 per 50 yards. my 25 yards was about 28 seconds in a freestyle and 35 second back stroke without my arms. This time i went about 100 yards then did a back stroke for 25 then 100 then back stroke for 25 and so yeah beats me how much i did lol, maybe 12-1400 yards total.
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Idk wtf is wrong, still not losing weight, it seems like I have think go to the extremes to lose weight and it's fucking irritating. My diet isn't bad and I'm at the gym damn near 2hrs each day. I'm going to get blood work done for my hormones.
I might have flipped out earlier lol idk my weight is roughly the same but i am fitting in my clothes better and my cardio is definitely higher. It still will be a good idea to get blood work done just in case i have an issue with my thyroid or some shit.
-
Soo tracking my calories now
I am going for 2300
I have 1 more 700 cal meal and 1 50g brotein shake to go. Going to track for awhile and see if that's the issue.
Macros
Protein: 136.3
Fat: 55.4
Carbs: 67.3
By the end of the day I should have just over 200gs protein which is good. I should have more fat but whatever. I probably do with the skirt steak but you can't accurately account for each piece.
-
Twerkout
1.5 mile run at 15 min pace
Super easy
Goal is 45 minute 5 mile by the end of summer.
Then bench, cable stuff for chest n tris and rotator cuff
Oh press strict to 185
32 pull ups in 5 minutes
Good nuff, gonna do a 2 mile walk in a little bit.
Meal 1
Coffee, 4 eggs, shaved beef, fruit
I woke up and felt super sore in my hammies n shit. Tomorrow I will hit strongman but amrap it.
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15 min jog
Clean up to 185 (easy)
Log cleans EMOM
4 first min, 3 second min, 2 third minute then singles for 10 total minutes.
I lowered the reps cuz logs are harsh on biceps.
Axel bar deads: up to 255 double overhand
Hammy is sore as fuck along with my left quad
Gonna swim
-
1.5 run and all that
19.5(swap pull ups with rows)
Total reps: 163
95lb thrusters felt like 135 almost exactly. I'm guessing the log work kills me but I'll get used to it.
grace: going to do with 95lbs lol
Time: 2:50
Game plan was 3x10 and I stuck with it considering how thrusters felt but this was much easier. Should have done 2x15
10 min amrap
Row x 1 minute
19 wallball
Walk x 2 miles
-2lbs
-
Nothing today, woke up and felt like garbage and I have to work tonight anyway.
Going to just sleep and I might walk or something after work depending on how shitty it is.
-
Will workout sunday, no sleep today.
-
Nothing today, gym is only open on sundays for the winter and last wknd was the last Sunday I guess.
Anyway body feels shitty, worked this wknd and not used to standing on concrete all night.
Tomorrow is shit idk
Buncha bw stuff
Maybe Fatman Murph n what not, I'll go by how I feel.
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2 mile run days starts today
Felt like shit, kept it at 5.5 n had aches n felt dehydrated.
I did 3 miles because I am doing Murph
So 3 miles (1 mile for murph)
100 push ups (30-60-100)
200 squats (60-120-200)
300 jj (125-250-300)
Going to attempt another mile but I feel like garbage.
That honestly might be it or I might do like a 3 min burpees test.
None of that at the end happened lol. I was feeling wrecked n i got into a conversation with my buddy about a few things.
Anyway, made up 2lbs of beef, cooked 8 eggs and some mixed vegetables n chicken shit so that's what ill eat today.
-
Tomorrow is crossfit stuff
Run 2 miles
stretch etc
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
3 Burpees at the top of each minute
9/11 TRIBUTE
For Time
2001 meter Run(1.25 miles)
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row Idk how i will fucking do this, i guess row for 8 minutes and call it close enough
Wednesday
Run 2 miles
Stretch, warm up biceps and rotators
Work with log, 200lbs, no amrap just a lot of singles n doubles.
Axel bar deadlift: I would like 265 double overhand and maybe 325 mixed.
Then farmers walks with 120s
Single arm Axel bar holds for 3 sets with idk the weight lol
Swim.
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Tomorrow is crossfit stuff
Run 2 miles
stretch etc
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
3 Burpees at the top of each minute
9/11 TRIBUTE
For Time
2001 meter Run(1.25 miles)
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row Idk how i will fucking do this, i guess row for 8 minutes and call it close enough
Wednesday
Run 2 miles
Stretch, warm up biceps and rotators
Work with log, 200lbs, no amrap just a lot of singles n doubles.
Axel bar deadlift: I would like 265 double overhand and maybe 325 mixed.
Then farmers walks with 120s
Single arm Axel bar holds for 3 sets with idk the weight lol
Swim.
Run felt ok, did 22 mins
First wod was miserable, i did 2 burpees instead, time was 16:48. Had to take a minute break.
Gonna do 9/11 tribute, first part is a run so that'll be my recovery
People came in so I did bb work5 first. Tired n just went through the motion. Hammies cramped up on the rower so walking my 1.25.
I like the 9/11 wod but it needs to be
Run
Then the bb n all that work for 3 rounds
Row
I might try that later in the week
-
Run
Clean: up to 200
log clean to 240
Axel deadlift oh grip: 255
Mixed: 340
Forearms are fucked, gonna hit lats.
Did lat pulldowns and swam for 15 mins.
Felt like garbage today
Logs felt good though.
Interview on Friday and if I get it ill be buying a new log that's lighter
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Ran and did bodybuilding, nothing special.
The plan is to get this fucking job, do my current job on the weekends, pay off my student loans in 1 shot and then buy a exergenie I think it'd called, prowler n log
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Nailed the interview, felt like garbage though so no workout. I'm on midnights anyway so oh well. Depending on the weather ill go for a walk.
-
9/11 TRIBUTE
For Time
3 rounds
.5 run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 pull ups
11 Power Cleans (175/115 lb)
11 oh press
11 Kettlebell Swings (2/1.5 pood)
11 sit ups
11 Deadlifts 225
11 snatch
5 min row
So first run will be 2.5 miles n get right into it. After that will be a tabata and swim.
I was thinking about risking it and doing squats. I've neglected them for a month and it's showing.
Noticed that my strength work I do too many warm up sets and not enough working sets. So for instance on Wednesday (axel) my sets will be
205/235/255x3x3
275/300/315x10x3
Log work this week will be maybe up to 225 for 5x1 but I will do a 10 to 20 second hold at the top of each clean. When I have 225 on a barbell in the front rack it's easy but on a log it's awkward and your legs might wobble and core might collapse in or you go side to side cuz of instability. Doing the holds should help and when I start pressing ill be that much better. I want to wait to press because I have no way to really warm up for it since the log empty is 190. So once I buy my own log, maybe one that's 100lbs I should be good.
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Did 2 rounds kind of.
Run
Round 1
115-thrusters
95-snatch
135 oh press
135 row
165 clean
225 deadlift
70 db swing
2nd round
Same except
135 clean
275 deadlift
Did deadlifts unbroken, usually 275 feels super heavy but my grip feels strong from axel deads and wrecked it.
I legitimately feel sick, it's too cold in the weight room and I was sweating too much.
-
Swimming 16 minutes freestyle, previous pr was 6 minutes last Wednesday without having to resort to the back stroke. 20 mins total.
Adarq, I'm not tech savvy but on this site it says it's not safe and has a red triangle with an ! In it. The sites that say that is super slow to type on so idk if i can fix it.
Tomorrow is bw stuff maybe all tabata.
I'm just super excited for wednesday, ive caught the strongman bug.
-
22ish minute Run
Tabata 1
20 on 10 off for 10:10
Half was squat-burpee-sit up but abs cramped
Swapped sit ups with jj
Going to rest a bit and hit up another one
Jump rope-wallball-push up. Maybe same as the first.
That was harder
On the first one my burpees are on point, ik I've lost weight I can see it in the mirror so that's probably why.
It's still early so I want to rest a bit and figure out 1 more wod to do.
Scratch that last one lol. Going to weigh myself, eat then do a 2 mile walk or walk before idk
Soo weight -5lbs, maybe more idk, i was sweating a lot but I drank a lot of water
-
Felt shitty
2 mile run
Log clean with 5 second pause EMOM
200 for 4 mins then 190 for the rest
Axel deads to 265 double overhand, new pr
Bw holds super set with db holds at 125
Also did cleans before logs
Swam 15 mins.
Felt issues in back and hamstring
Also oh axel bar press up to 185x3 then x2. Felt easy but the Axel bar kills your wrist.
I am going to break my fast on Wednesdays, i believe before my workout I need to take in say oatmeal and a protein shake, try 50 grams carbs and 20 protein. Performing the log n axel on a fast is looking like a bad idea with how tired I get.
-
Ran 2 miles or so
Squats with green bands
Singles up to 290+ bands. They might put on like 60lbs or 80.
DE deadlifts: 8x2@225
Cable row 3x10
Lat pulldown 6x10
Idk maybe something else, getting a massage in 5 minutes.
Also hammy curls
Also, got a email from work and they want me trained on the only line I'm not trained on. So that means that ill know everything on the back side of the bottle side and no1 will know more than me that will be up for an apprenticeship.
Anyway I'll be day shift so ill be doing home workouts, probably going to buy a 100lb sandbag bag and maybe a exergenie.
Bought the sandbag and when I do stuff tomorrow I will order the exergenie.
http://www.youtube.com/watch?v=A596cForZwo
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Just going to walk and relax today and the weekend. Once Monday hits there's a good chance I'll basically be working 7 days a week.
Definitely nothing, I was at the mechanic when I typed this post and I started getting a sick feeling. By the time I got home I was puking on my way to the house and got in bed with a massive headache n sweating. Good thing I've been fasting or else it would have be worse.
-
Ran 2 miles or so
Squats with green bands
Singles up to 290+ bands. They might put on like 60lbs or 80.
DE deadlifts: 8x2@225
Cable row 3x10
Lat pulldown 6x10
Idk maybe something else, getting a massage in 5 minutes.
Also hammy curls
Also, got a email from work and they want me trained on the only line I'm not trained on. So that means that ill know everything on the back side of the bottle side and no1 will know more than me that will be up for an apprenticeship.
Anyway I'll be day shift so ill be doing home workouts, probably going to buy a 100lb sandbag bag and maybe a exergenie.
Bought the sandbag and when I do stuff tomorrow I will order the exergenie.
http://www.youtube.com/watch?v=A596cForZwo
cool. exergenie reminds me of TRX. can do some cool stuff w/ TRX.
i had a 120 lb sandbag way back in ~2004 or so. left it outside. one day was doing OHP with it. and i started feeling stings. had ants all over me. apparently they got into the bag and i was OHP'n an ant pile. luckily i had a small pool nearby. lmao.
that basketball court really pisses me off. i hate dual basketball/skate-park setups. infuriating. nice hoops tho. :ninja: :ibjumping:
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Cool gadget. The club that trains in the track I go to, I have seen one of the coach use that on it's 400m+ athletes.
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Yeah haha, I guess on the higher settings wsm competitors struggle. I'd mainly use it for truck pull sims and rope pulls. I'll have to get a big plastic bag to put it in just in case haha. I figured 100lbs will be good for cleans
Odd Haugen I think is how it's spelled has Martin's Licis (4th place wsm) use it and it looks brutal considering it's constant tension
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I will hold off on the exergenie until the weather is nicer. I just don't want to use it when it's wet or dirty and jam it up or rust it out.
Anyway my sandbag should arrive tomorrow or Tuesday and if not tomorrow will just be a run after work depending on how full the gym is. If it does come i will run 2 miles, do some sandbag cleans, sandbag deadlifts, sandbag carries along with farmers and sandbag holds to work the upper back.
-
every time i read "Exergenie" i crack up. :ninja: :derp:
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Lol yeah I hear ya.
Probably nothing today, it was a downpour last night but should be better tomorrow
-
Mile run: did a lot of walking around so cut the run short
Clean to 185
Log clean to 220x3x3
Axel deadlifts: 255x2x2(oh grip)
Up to 345 mixed grip.
-
Will do a workout at home tomorrow then Friday will be normal until the week after next.
-
Weekly recap, worked out on Tuesday lol
The other days was normal work and I "fasted" from 9pm to 330pm. Around 1 or 2 I'd have a 3oz bag of jerky around 200 calories.
Maintained weight but body feels better.
Today
Run 2 miles
Squat up to 315x3x1
Clean up to 215
Deadline double overhand to 315x6 or 8 and x4 or 5
Incline bench
Db squats up to 70s each hand
Db deadlines up to 125s each hand
got outta there and planned on doing something at home but it was raining.
Also, I had like 315 for 10 if I had chalk but my grip has significantly improved.
-
Pm workout
3 rounds
10 100lb sandbag clean
1 sled rope pull
1 100lb sandbag carry
Nice 13 minute workout, maybe 100ft walk and it's rough when you carry it on your chest.
Once I am completely comfortable with the walks I'll buy the 150lb sandbag.
-
2 mile run
15 minute bw Tabata
I'd like to get in some speed deadlifts and axel presses.
Also a cf wod
-
:almostascoolasnyancat:Just ran
-the time off seemed to help my body, I feel a little burning in my hip but nothing bad and I feel good cardio wise.
15:10 Tabata with a 20 second prep, 20 second working time and 10 second rest. 30 cycles total
Burpees-WB-JJ
Best burpees was 8 and they are feeling strong, typically did 5 with so 3 rep round breaks
DE deadlift: 6x2@225
Oh press: 3x3@165
Bar feels uneven on 1 side, noticed the spacing on the sleeve is just a tad bit more on 1 side than the other. Kept getting me off balance.
I think a wide would be overkill
Going to shop then do a outside workout.
-
I guess at the cf games martins licis is going to break the steinborn squat record.
30 sandbag clean to shoulder
10 sled rope pull: 185lbs
1 long sandbag walk.
-
pretty weird to have an uneven bar. if the factory made one you'd think they'd keep it out of the market. where did you get it?
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pretty weird to have an uneven bar. if the factory made one you'd think they'd keep it out of the market. where did you get it?
It's the gyms bar, it's as old as the gym so I think the sleeve is getting worn out.
2 mile run
10 min Tabata
Going to do high rep squats and some other stuff idk yet. Maybe a wod
21-15-9
135lbs back squat
30lbs dB double snatch
8:12
Cross fit cardio is shit but everything else has improved.
Gonna hit some dB work and get out. Probably do a 2 mile walk later.
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Just testing it out on my new phone and it definitely seems as though my old phone was fucked up. Still a tiny bit sluggish but nowhere near as bad.
-
Feeling eh today
22 min run
10 min tabata
Burpee-wb-sit up-jj
Cleans doubles up to 185
Log cleans to 240
Axel deadlift to 255
Right arm grip weak
Dropped to 220 and did max holds for a few.
Going to go do farmers walks and something else.
-
3 rounds of farmers walks and sled drag, nothing major.
-
Saw end game and when I got home at 4 I noticed I had to be awake in 3 hours for work so no workout. Might do something today.
-
how was it?
curious
:D
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how was it?
curious
:D
Slower than infinity war and definitely not as action based. For me it was ok but it's a movie you need to get into and the people in the theater ruined that for me. I'll give it another shot on amazon.
Brie Larson was a distraction because honestly she's shit. She has no charisma or facial expressions except for waiting at the DMV face. Basically a female Vin Diesel. She would have been better as like IDK a shield type of agent or something but someone better should have been captain marvel. She's probably good in other movies but yeah not super hero movies. She tries to be badass female 24/7 but 0 emotion unlike another female character who when being badass you looked at her facial expressions and thought wow she might actually be pissed off at someone. Idk that was my take on it. Everyone was good and they did a good job of doom and gloom.
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Not doing shit, might run after work this wk. I drive by the gym and it's fucking packed. Next week I should be on a normal schedule
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So next week Monday and Tuesday I'll still be in days so Wednesday and on i should be good.
This week I am fasting from 830pm to 330/4pm.
No workouts cuz I feel tired as fuck but I hate eating at work
-
Even though I didn't workout this wk I believe the 20 hour fasting helped me lose weight.
My schedule is normal tomorrow so everything will go back. They wanted me training for another day on day shift but I was like naaah lol. I could have signed off on the second day, I already knew the job.
So yeah go back to normal,
22 minute jog
15 min tabata
Then normal workouts but I won't be staying for a long time and no more swimming. The pool opens too late for me to care to stay for it then haul ass home to get ready for work.
I think Monday will be CrossFit wods
Tuesday will be upper body
Wednesday strongman
Thursday lower body
Fri body weight
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So next week Monday and Tuesday I'll still be in days so Wednesday and on i should be good.
This week I am fasting from 830pm to 330/4pm.
No workouts cuz I feel tired as fuck but I hate eating at work
ya i don't eat (big) at work. i hate eating a big meal, then feeling useless/tired after. i usually just have a banana + milk or oj, or some almonds etc. keeps me sharp. hah.
occasionally i've done completely-no-eating but, i find a small snack feels better. if i start getting very hungry, hard for me to code/solve problems. i just get too angry eventually. lol.
Even though I didn't workout this wk I believe the 20 hour fasting helped me lose weight.
nice man.
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So next week Monday and Tuesday I'll still be in days so Wednesday and on i should be good.
This week I am fasting from 830pm to 330/4pm.
No workouts cuz I feel tired as fuck but I hate eating at work
ya i don't eat (big) at work. i hate eating a big meal, then feeling useless/tired after. i usually just have a banana + milk or oj, or some almonds etc. keeps me sharp. hah.
occasionally i've done completely-no-eating but, i find a small snack feels better. if i start getting very hungry, hard for me to code/solve problems. i just get too angry eventually. lol.
Even though I didn't workout this wk I believe the 20 hour fasting helped me lose weight.
nice man.
Yeah it was fairly easy but by Friday I didn't feel tired but I felt super heavy like I had weights strapped all over my body.
I'll still fast until noon then go from there. I think 2 more weeks of 2 mile runs then I'll go to 2.5
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Weight: 272 so down idk 6 pounds. The 20hr fasting week I dropped like 2lbs without working out and sitting on a forklift all shift.
I figured I was lighter cuz my running felt easier speed wise but conditioning is shit.
19:43 2 mile.
Goal in 1 month is 18 mins
10 min tabata
20 on 10 off
Burpees
Wall all
I feel exhausted TBH not sure what else I care to do haha.
Started a 21-15-9 of double db snatch and db rdl but my left hamstring is in some pain. Gonna cut it off n stretch
-
20 min jog
10 min tabata
burpees, jump rope, jumping jax
Db bench: 80x3x10
Bb oh press (strict) up to 2x2@195
Then db work and cable work for triceps
Hammy curl just to get blood into my fucked up hammy
Weight: 269.2
I drank some water Soo yeah idk why I went from 272 or whatever to 269 within a day lol. I even had ice cream last night.
-
2 mile run: 18:38
Axel deadlift double overhand: 3x1 at 255
Squat: testing hamstring just up to 225x3
Lat pulldowns 3 sets each of 2 different handles
-
2 mile run
30 minute tabata
10 second start countdown then 20 on 10 rest
Burpees-jj_wb-jr
With 5 minutes left I had to skip my songs to the Rocky IV soundtrack to get me pumped.
Lately the temp dropped so it's been cold and I've just been feeling shitty the last few days.
Anyway
Tomorrow i will be watching Westside vs the world and giving my review of it which will probably just be, it was good.
Oh yeah and the new Netflix Ted Bundy movie
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not really a westside fan, even tho they basically got me started with lifting (lmfao).
trailer looks good tho :ninja:
those dudes are too hardcore for me. just cracks me up. perhaps not the intended effect.
http://www.youtube.com/watch?v=N4abutGjK68
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not really a westside fan, even tho they basically got me started with lifting (lmfao).
trailer looks good tho :ninja:
those dudes are too hardcore for me. just cracks me up. perhaps not the intended effect.
http://www.youtube.com/watch?v=N4abutGjK68
True that I think it's nutty too haha. I remember the old super training videos where guys would start to fight each other.
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not really a westside fan, even tho they basically got me started with lifting (lmfao).
trailer looks good tho :ninja:
those dudes are too hardcore for me. just cracks me up. perhaps not the intended effect.
http://www.youtube.com/watch?v=N4abutGjK68
True that I think it's nutty too haha. I remember the old super training videos where guys would start to fight each other.
ya like, relax folks. :derp: the hell analogies and such lose me. it's like bruh, ur just lifting weights. people are funny.
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not really a westside fan, even tho they basically got me started with lifting (lmfao).
trailer looks good tho :ninja:
those dudes are too hardcore for me. just cracks me up. perhaps not the intended effect.
http://www.youtube.com/watch?v=N4abutGjK68
True that I think it's nutty too haha. I remember the old super training videos where guys would start to fight each other.
ya like, relax folks. :derp: the hell analogies and such lose me. it's like bruh, ur just lifting weights. people are funny.
"It's a life or death situation...we're fkn thoroughbred horses and if we break our legs then take us out the back and fkn shoot us".
LOL!
-
beyond parody.
-
not really a westside fan, even tho they basically got me started with lifting (lmfao).
trailer looks good tho :ninja:
those dudes are too hardcore for me. just cracks me up. perhaps not the intended effect.
http://www.youtube.com/watch?v=N4abutGjK68
True that I think it's nutty too haha. I remember the old super training videos where guys would start to fight each other.
ya like, relax folks. :derp: the hell analogies and such lose me. it's like bruh, ur just lifting weights. people are funny.
"It's a life or death situation...we're fkn thoroughbred horses and if we break our legs then take us out the back and fkn shoot us".
LOL!
LMFAO @ that quote. had me cracking up when I watched it. then lol'n again after you put it into text.
beyond parody.
LMFAO yup.
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It wasn't good lol you can tell the situation that happened where the dude stole the production money hindered it.
It should have just been a YouTube video.
-
It wasn't good lol you can tell the situation that happened where the dude stole the production money hindered it.
It should have just been a YouTube video.
damn. expected it to be good lol.
-
It's been cold so motivation for the gym is at a low lol
2 mile run
15 minute tabata with regular exercises.
Gotta go cook food and put my speakers in my car.
-
Uggggh
Ran 20 minutes
Clean up to 185x2
Log clean: 190x3/200x3/210x3
Axel bar deadlift up to 255
Felt like shit then a fire drill went off and I said fuck it.
-
Nothing yesterday, allergies was hitting me
Going to run outside for once then do a big wod of idk the set rep scheme but I'll do
Sandbag clean and press
Sled pulls
Burpees
Db rdl
Sand bag front squat
-
Nothing yesterday, allergies was hitting me
Going to run outside for once then do a big wod of idk the set rep scheme but I'll do
Sandbag clean and press
Sled pulls
Burpees
Db rdl
Sand bag front squat
Did not do it lol will try to do it today before John wick 3
Ran 20 minutes
Full squat to 275 and felt my IT band start to go
Had to jab it with the squat rack pegs to make it feel tolerable
Deadlift to 315x8
Oh press to 185x2x5
-
Nothing yesterday, allergies was hitting me
Going to run outside for once then do a big wod of idk the set rep scheme but I'll do
Sandbag clean and press
Sled pulls
Burpees
Db rdl
Sand bag front squat
Did not do it lol will try to do it today before John wick 3
Ran 20 minutes
Full squat to 275 and felt my IT band start to go
Had to jab it with the squat rack pegs to make it feel tolerable
Deadlift to 315x8
Oh press to 185x2x5
loool nice. give us recap :D
i liked 1. started watching 2 but stopped paying attention. 3 might be better.
same issue I had with Reeves in the Matrix. first one = incredible. didn't enjoy the rest, barely watched em`
leggo wick 3.
also had that problem with equalizer 1 vs 2, and mission impossible 1 vs 1+.
i liked predator 1 & 2 tho.
:ninja: :derp:
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John wick 3 was the greatest movie ever made.
It has obviously amazing action and you dive deeper into the world they created, also you get a little more back story on John Wick.
That's all I can say, usually movie theater gross people ruin movies for me but they couldn't ruin this one.
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John wick 3 was the greatest movie ever made.
It has obviously amazing action and you dive deeper into the world they created, also you get a little more back story on John Wick.
That's all I can say, usually movie theater gross people ruin movies for me but they couldn't ruin this one.
daaaaaaaamn.
-
Between John wick and cobra Kai it makes me want to get back into mma.
-
Between John wick and cobra Kai it makes me want to get back into mma.
looool.
dno :ninja: movie motivation to enter the fight game seems risky to me lmao.
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Between John wick and cobra Kai it makes me want to get back into mma.
looool.
dno :ninja: movie motivation to enter the fight game seems risky to me lmao.
Lol entering a karate tournament if they even still exist would be hilarious. I'd bring out the crane kick
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Monday nothing due to it band and getting a massage on Tuesday.
Today
2 mile run
10 min tabata
Super weird, so I go in the pool areas balcony to do this, it's away from everyone and super warm. Well today a chick came in to do a workout too and yeah hopefully no one else figures out it's the best place to do bw workouts or I'll be pissed
Axel bar deadlift: up to 275
Axel bar with spider liquid chalk I think it's called. Did 275 again.
Then worked up to 335 and felt super weak
Did light squats to test out hammy and it band to 185x2x3
Then lat pulldown: up to 190x8
Hammy curls: singles up to 50x5
When I was squatting over 500 I could single leg 100 or so for 10.
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So the liquid spider chalk
I like it more than regular chalk. With regular chalk you walk a fine line between too much and too little, plus it's messy as fuck. For this stuff you put a nickel sized amount on your hand, rub them then wave them in the air for 10 seconds.
My hands felt dry and I could really feel the knurling on the barbell. On the Axel bar my second rep with it felt noticably easier. Without it I was losing grip at the top and with it I probably had 285 or so.
I will do oly lifts on Friday I think so that'll be a good test.
-
i like the messiness of chalk.
that spider chalk looks weird but i imagine it works good. i feel like i'd prefer actual chalk tho, spider chalk looks like it really "sticks to your hand". I hate that feeling, when something is stuck to my skin. lol.
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Lol it's not too bad, their regular chalk seems to be better plus it weighs a lot more per brick. So it doesn't just crumble instantly.
My back is fucked up from idk. I did oly lifts n shit today and it's fine but just standing around tightens it right up. Also have a huge knot or strain in my lowerish mid back that suuuucks.
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Lol it's not too bad, their regular chalk seems to be better plus it weighs a lot more per brick. So it doesn't just crumble instantly.
My back is fucked up from idk. I did oly lifts n shit today and it's fine but just standing around tightens it right up. Also have a huge knot or strain in my lowerish mid back that suuuucks.
damn that sux man. hope it's nothing.
don't join the injured squad. we don't want any more members. :<
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Yeah feels like it's slowly getting better. Last night it didn't wake me up.
Just saw brightburn.
Basically it's if Clark Kent came to earth and was evil. It was decent, seemed short and rushed. A lot more gruesome than I thought and the family with the young kid that watched it probably was regretting not seeing alladin.
I'd wait to rent it on Amazon for a rainy day.
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Over the weekend I ran
Today
20 min jog
10 minute tabata
Chest workout
Back is still iffy but oh well it's at least getting better so this wk will be a bb week.
For chest it was normal bench, db press, flyes, etc.
-
20ish minute jog
1-10: burpees/jj
10-1 wb/lunges
I honestly feel spent lol
This one doesn't feel as bad as when I was doing these a few months ago. If I didn't hit chest then I could do another full round.
I might do more depending on if the squat rack is free.
Hit hammies
So I took some probiotics yesterday and they kicked in today. So my fasted empty weight lol is 266.
-
Woke up and everything was sore.
Easy day
6 round emoms x 3 reps
Snatch: 95-105-115-125-130-105
Clean: 135-155-165-176-185-135
Axel deadlift: worked to 255 singles for Max holds.
Gonna move around at work a lot so yeah it'll be good enough.
-
15 min amrap
5 sandbag clean to over the shoulder
1 sled pull
1 farmers carry.
Ended the last round with 3 clean and presses.
Then just 1 walk with like 115 in each hand.
-
I'ma do another outside workout.
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I'ma do another outside workout.
good. those are the best.
:ninja: :ninja: :ninja:
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My sandbag was soaking ass wet so I didn't haha
Today
2 mile run in 18:40
Cleans to 195
Snatch to 145(shit shoulder mobility but felt easy)
Squat: teaching myself to full squat again. Did 3x3 with 225 to get the feeling of it
Hammy curls.
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10 min bike: treadmills were taken up and had a feeling the people who fart fuck around on the squat racks were gonna be in soon. Sure enough on my warm ups they showed up.
Strict oh press: 95-115-135-155-175-185-195-205
Early weights were 8 to 10 then 155 to 185 was triples then 205 was a single
5 min AMRAP: OH PRESS@135X53
DB STRICT PRESS: Palms facing each other up to 60sx8
Then a bunch of db work and cable work ending with triceps.
-
15 min run
Snatch to 155
Clean to 200x3
Front squat(feels horrible) for sets of idk at 200
Lat pulldowns
Just wanted a quick workout, had to paint my car earlier in the day.
-
20 min jog
Up to 3x3@165 for strict oh press
Felt fatigued today. It was warm yesterday then rained and got cold so I woke up feeling shitty.
5 min AMRAP oh press@95lbs
Total: 90
I rushed too much, if I did 5s at an even pace I would have hit 100.
Gonna hit shoulders n Tris til noon then I'm out.
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Middle of June and it's high 50s. Woke up feeling shitty. Tomorrow will be just a hard day, run, tabata, full body workout.
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Where I do my tabata work was locked
20 min jog
Deadlift: hard time getting any pchain activation, felt super weak.
Squats same deal
Pendley rows up to 185
Dead hangs for 3 sets of 40 secondsx2 then 28 the last set
Hammy work.
Pretty piss poor of a week.
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3x10 sandbag oh press@100 lbs
2x10 sandbag cleans
Farmers carries x 3
Sick over the weekend so just getting back at it.
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I might join a new gym, I'm getting sick of this shit.
There's 2 racks in the gym, 1 guy was squatting and a girl in the other was doing a giant set with bent over rows, t bar rows, lat pulldown and talking to people all over the gym. Normally I'd take it over but the chick who runs the gym is in here and they are friends. How people like that can be so fucking stupid is beyond me.
There's a new powerhouse gym that's a lot better and I get a discount cuz of where I work is a good option.
Anyway
Standing strict db press: up to 75sx5
Then side raises n front raises with cable rear flyes with rotators and a run
Idk I'm pretty pissed off so I'm just going to leave.
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Woke up early, did a 20 min trail run
Got to the gym at 9 instead of 1030 to get there before the douches.
Deadlift: paused at knee for sets of 5 then 3s then singles.
135-165-185-215-225-250-275-300
315x8
Dropped to 225 and 135 for sets of 10 for RDL.
Barbell rows, db rows, lat pulldown same shit.
Dead hangs for 3x max time.
Left my phone in my car so I didn't time it. Definitely better than last week.
Also deadlift is still double overhand.
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20 min jog
Squat with green bands: tension is idk, pretty hard to get it on the bar.
Triples with a pin pause to 225
Right quad started to act up like it wanted to cramp
Switched to regular: up to 275x1
Leg press:3x10
Leg curls: 3x10
DB deadlift: 60x10-100x10-115x10-125x10
Max dead hangsx3
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2 mile road jog
Had shit to do this morning so just a quick run.
Tomorrow will be back n deadlifts n grip.
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No cardio, treadmill looked miserable and they had buckets n shit on the track.
Deadlift, triples to 275 then singles to 335
135-165-185-215-225-255-275-300-335x6-350x1
So I widened my stance on 350 and it felt horrible lol
Rdl: 225x5-255x5-275x5
DB rdl: 100x10
125x2x5
Knurling tore up my hand
Dead hangs first round was 43 seconds then the other 2 we're shit. Ordered the gymnastics grips cuz my grip isn't failing me it's just tearing up my hand.
Lat pulldowns
Biceps.
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Jog: 21:58
I'll get the distance when I go to work, I believe it's over 2 miles. It was a road jog in 80 degree weather which is nice but I'm just not used to it yet.
Work is being weird about shit so I'ma apply to the pd again. Since I'm 30 the test is easier lol. So I might do every other day is cardio and the other days are straight workouts.
Next week I'll start it and do 25 min jogs and increase time by 5 mins when I feel good.
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Oh strict press to 185x3 then 205x1
135-155-170.....205
Then 44 reps of 135 in 5 min AMRAP
Then basic shit like side raises n triceps
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30 min trail run
Oh strict press: triples up to 185 then 195 for a single. Shit but after a 30 min jog it ain't too bad, especially fasted.
Bench: this felt like garbage and my right pec didn't feel good. Up to 245x3
Then db work for shoulders and triceps.
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No run, weather was shit and had a late start.
Deadlift: doubles to 335
350x5(grip fail double overhand)
365x1 just work out
185x2x10 rdl
Zercher squat: up to 185, just had fun with it and felt easy but don't want to tear a bicep
Lat pulldowns and dead hangs.
Tomorrow Is mid 80s so I will do a 45 min trail run and some ply lifting maybe or idk I'll see how I feel.
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Planned on an hour run but my feet aren't ready for that. 35 mins in and I felt the sharp pains start to happen where blisters will start to form so I stopped.
Tomorrow is a cookout and outside workout.
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40 min jog in 85 degree weather. I'll go on Strava and figure out the distance.
Tried to squat but my inner thigh, glutes and hammies cramped up bad
It says 1.69 miles one way but there's no way in hell I'm running at 13 minute miles, at worst I'd say 11.
The distance isn't exact when you map it cuz of the curves n bends but idk with how I marked it out how much of a error there is, maybe .2 or .3 total which would make more sense. What I might do is just drive straight to the road that I ran to and see how far it is
When I do it on the road with a massive curve to it, it still says the same distance so idk I'll see if my gps will work on it next time
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2.05 jog
Felt decent
I can get 3 solid days of running outside in this coming week with Friday being a maybe depending on how much rain we get on Thursday.
Each day I'd like 30 minutes
Workouts will be whatever doesn't cramp
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Feet hurt so no running today
Deadlift: up to 350 as a single (all before was doubles n singles)
365 w/ straps(grip felt off) x shit um 6 or 7
Dead hangs, holds with 125lb dbs, lat pulldowns, hammy curls.
I'ma eat n maybe do a run before I have to get ready for work, probably 10 minutes.
Things I need to work on for deadlift
Using bands to get better at the start of the pull. Once I get it to mid shin level it flies up.
Running wise just getting the volume in but not too much when I'm this heavy so I start to get pains in my hip n stuff.
What I wanted was every other day long run then the other days are workout and 10 minute "sprints" where the goal is eventually 1.5 miles.
I got a baseline and my first 5 mins was .5 miles then my last .5 was 4:40.
So what I think I'll do is just go 5 mins then on my way back just keep running past my driveway and figure out the distance.
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Feeling fatigued still so I'll do a run, I just don't wanna go do a shitty squat workout so I'll do it tomorrow.
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Over the weekend guys from work had a bachelor party for another guy and he didn't want strippers just to play airsoft. Well after running around the woods for 5 hours in 90 degree weather I felt wrecked. Still do today so I only did a hour walk.
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Body feels sluggish but better than yesterday, ran 3 miles then walked for 30 minutes. It was 75 out but felt like 85. I will do another outside run tomorrow, hopefully get an hour in then the rest of the week is short runs with gym time. It's supposed to be 90s or more by Friday and into the weekend so I wanna get my running in early.
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Well gym tomorrow, we had a massive downpour today. Probably upper body.
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2 mile jog @ 10 min splits
Jogging felt better today but I'm slower on the small indoor track having to pass people and constantly take corners.
Oh press: up to 185x3
Bench: up to 225x3x3
21-15-9
Side db raise
Db oh press
Flat db press
Push ups
Everything hurts so idk if I have to hit Tris directly since they are dunzo.
Weight: 263. So eating like shit and missing workouts and I've managed to stay the same.
So I will hopefully keep on track, it's looking like they might hiring a new kid cuz of family there cuz ik that's what makes someone a great worker.
So the police test is in september, and the fitness test would either be winter or after winter. So I have plenty of time, I'd like to get to a 10 min 1.5 miles.
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Ran: within 13 minutes I did 1.4 miles and finished the run in 15:22. Around 1.8 miles.
Felt horrible but that's where I need to be almost just to pass the test so if I drop 60-70lbs and keep at it then I'll destroy the test. Also, the first .2 miles is a slight incline and running back up the hill kills me more than my recovery down it.
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Well looks like I got moved to Midnight's next week which is fucking stupid.
I'll try to get in what I can, honestly mostly just run unless I feel decent at 730am
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Run 1.16 miles in 10:05
Walk 2 laps to get the distance, 1 lap was .29 almost .3
Run again in maybe 10:30
Walk
I was relieved to see that 4 laps was more than a mile or else I would have felt shitty.
Next week I'ma see the weather and go from there.
At best I'll do 21-15-9
And just do giant sets
Then I'd run from the rec to the high school and back or run on the sidewalk to town and back. I'll have to use my car to figure out the distance.
If weather is shit then I'll just run on the dreadmill
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Doing a quick run down my driveway and back then sleeping for the bs midnight shift.
Goals are to make it to the top of the hill by 5 minutes, then make it to one of my neighbors by 13 minutes or beyond, and hopefully get 14 minutes idc if it's 14:59 for the whole run which is 1.85 miles I think.
I'm tempted to Strava it but if the gps goes out then I'm stuck with a clunky phone bouncing around in my pocket the whole time.
So I failed, I managed to go further on my 5 minute and 13 minute mark but overall time was close to the same.
Physically I felt good but I feel like my back is so tight that it made it harder to fully breath, it felt like I was trying to breath when its cold.
I also wasn't sweating and didn't start to sweat until I finished the run.
If I could work out the kinks and manage a good run where nothing hinders me I could easily do it. The first trip down my breathing was totally garbage and I felt worn out before I hit a mile.
Gonna map out the runs tomorrow and figure out how far they are.
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Felt good going into the run but cramped up and legs got weak pretty quick. I felt good after work but immediately during the run became tired a d even started yawning n shit on my way home
So yeah ran 1.16 miles in 9:45 I think. About 20 seconds faster than last time.
The rest of the wk I will slowly build up or go to bed and wake up around noon to go for a run.
The gym is closed next wk I think so I'll use it to just build up a lot of endurance, possibly hr runs each day
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Gym is closed the 3rd wk of August so still got time.
Quick workout
Oh press to 185x5 then dropped to 135
Deadlift to 315x6
Bench to 225x3x2
Giant set
21-15-9
Db raises: 25-30-35lbs
Db flat press: 50-60-70
Db rows: 60-60-60
Done in a half hour, I was on the maxim all night so I was moving around quite a bit.
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Ran 2 miles after work
Felt like the worst run of my life
My cardio n all that was fine but I was so worn out that by the 1.5 mile mark I got light headed and just felt like a flu hit me, felt like I was losing balance.
So if they keep me on Midnight's cuz they're stupid, then I'll just sleep and when I wake up around this time that's when I'd do my runs.
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Ran 2 miles after work
Felt like the worst run of my life
My cardio n all that was fine but I was so worn out that by the 1.5 mile mark I got light headed and just felt like a flu hit me, felt like I was losing balance.
So if they keep me on Midnight's cuz they're stupid, then I'll just sleep and when I wake up around this time that's when I'd do my runs.
damn that's weird. hope it's just a fluke. i wouldn't push through those kinds of symptoms, so just be careful. definitely try to get some more rest.
pc!
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Yeah I'm back on afternoons next week thank God
I will sleep til like noon then hit the gym
Plan is legs, back, arms
I will possibly do a run to the hs and back, not sure how far it is but it'd be a good warm up
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Just hit random shit to feel the weight
Squats to 2x3@275
Legs cramped up
Power clean to hang power clean
Up to 185x3
Lat pulldowns, arms etc
Nothing major
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The best physically and cardio wise that I've felt while running in a long time.
I was slow because of burping fucking up my breathing and about a mile in I felt a poo coming on.
Stopped at 1.93 to run to the bathroom.
If I didn't have those issues then I was at 6mph at the start then up .3 to .5 every .25 miles.
Anyway gonna finish this up then have a push day
Oh press to 185x3 then safe press to 210
Safe press is usually on a yoke but it's a fluid motion of dipping under the bar, racking it and pressing it all at once.
95lbs for Max reps in 5 mins
101 reps.
Now giant set with dbs n cable work
21-15-9
Db side raise - db flat press - db tricep extension
Cable flyes and push downs.
Felt good but I woke up at 330 n couldn't get back to sleep n I ate beforehand which I never do and makes me feel shitty but I was hungry haha
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Didn't eat supper or lunch yesterday and went out for wing night.
Felt like garbage and it's the last time I go, pretty much slept all day
Tomorrow is run with back day.
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Nothing yesterday, my sleep has been fucked, Monday night I slept til 330am, the next night I slept til 1 am, today I woke up at 230am then slept from 430 to 8am.
So yeah it's all over the place.
Road run: 1.8 - 1.85 miles: 14.52, previous or was 15:20
I still feel like shit on the first 3 minutes because it's all an incline and I instantly get heavy legs.
The better I get at this run hopefully it'll transfer to a regular flat run. If I can get my half mile time on from like 4:30 or whatever to 3:30 I'd be happy.
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Hey adarq, what do you usually do for a warm up before a run?
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Weight: 259
Cleans for warm ups: up to 185
Deadlift to 315x6x4x6( last with straps)
All double overhand
Some lat pulldowns, biceps etc nothing major, typical back work.
Tomorrow is legs and a run
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Hey adarq, what do you usually do for a warm up before a run?
not much really. my warmup is running very slow. ie, trotting at >= 10:XX min/mi pace for a mile, then picking it up etc.
so that's it basically. just easing into it very slow.
even for hard efforts I do stuff like that. for example, when preparing to hit a hard mile effort i might do: 1 mile very slow (9:XX-10:XX), progressively more intense ~60-100m strides + jog ~300-400+m x 4-8, another very light mile (9:XX+, clearing everything, relaxing, getting ready to go very hard, focusing on the game plan), hard af mile.
for long runs/tempo, i'll still do 1 mile very light, then a buildup mile, then get into it.
pc man!
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Alright cool cool, I'll run the opposite direction which is a more flat run and about 8 minutes total before I get to the normal starting spot for the incline, hopefully that will help.
Will try it on Sunday.
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Well after airsoft I was challenged to a race and pulled my hammy. This week will be just rest, recover, later on stretch n see how it is.
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Massage on Friday but it's significantly better than yesterday.
Will rest then work tomorrow and if it's a lot better then I'll just do walks this week by Wednesday and next week focus on stretching, running and maybe some light hammy curls.
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Well after airsoft I was challenged to a race and pulled my hammy. This week will be just rest, recover, later on stretch n see how it is.
damn that sux. u win tho? :o :ninja:
sprints r no joke. lol.
heal up!
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Nah he beat me by 2 steps but I have like 60lbs on him so I consider it a win.
Feels a lot better today, just feels like a sore knot now in a few spots. Will just rest n go to work and do walks tomorrow. Wednesday hit upper body and just walk the other days, next week should be a light workout week with jogs and light hammy work.
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Walked for about a half hour
Felt good this morning waking up, on my walk I definitely felt it in my hammies but felt good to get blood pumped in there.
This was a quicker recovery than I thought. I think next week the gym is closed so it'll b running and bw workouts
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Legs feels better, hamstring tendon is sore and feels like knots.
Massage on Friday should do the trick.
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Today I'm going to see Hobbs and Shaw then do some sled pulls and go for a 2 mile walk.
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Walked up and down the road, tried jogging and felt good for a bit and then I started to feel it on my hammy towards my knee. This wk the gym is closed I believe so I'll just do outside stuff and Wednesday n on I'll workout at work.
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Walk for 1 hour and do push upsx10 every lap
Have to study so just studied as I walked.
Gonna jog for 10 mins tomorrow then walk 50 minutes and study.
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Tabata
20 on 10 off for 10 minutes
Push ups
Sit ups
I'm house sitting so gonna do my runs after work at the gym there.
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1.8 road run
Actually felt better than before my hammy pull. My legs didn't feel like lead for the first mile.
I didn't bother timing it cuz it was the first time running in 2 weeks.
Tomorrow will be a jog outside if it's nice out and a upperbody workout.
I just wanna do super sets and what not if it's not busy and throw in more of a CrossFit style like the 21-15-9
Also wanna do light hammy work
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No run, old people on the track and dreadmills were taken up.
AMRAP
15 minutes
21-15-9
20lb wallball
Jump rope(numbers doubled)
Push up
Did 2 rounds + 3rd round of wallballs
This killed me due to the temperature and I haven't done shit so the wallballs killed my shoulders
Oh press from bar to 135 for sets of 5
Didn't want to go too heavy since it has been a few weeks so just starting over
Bench, triples from 135 to 225
Incline db press: sets of 10 from 50-60-70
Supinated db extension: 3x10
Db side raises 3x10
Cable face pulls x3x10
Good nuff
Will stop by the trail tomorrow to run beforehand or the track.
Then idk back day
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Run: 1.94 miles
I ran from the gym to town and back, car said 2 miles but I guess it was a bit shorter, next time I will go a bit further
First mile was 9:23 pace and second woulda been 10
It's a lot of hills, not very big but enough to jack the heart up and it's a different stimulus compared to my road.
I'm happy with 9:23 cuz I felt like garbage the first mile and my phone was bouncing around a lot so I slowed down to stop it.
Db rows: 50-60-70-80-90x10
Lat pulldowns: bunch to heavy weight
Now it's seated row for the same and hit biceps and I'm dunzo oh yeah also some leg curls
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No run, old people on the track and dreadmills were taken up.
they take up the entire track?? lol.
Run: 1.94 miles
I ran from the gym to town and back, car said 2 miles but I guess it was a bit shorter, next time I will go a bit further
First mile was 9:23 pace and second woulda been 10
It's a lot of hills, not very big but enough to jack the heart up and it's a different stimulus compared to my road.
I'm happy with 9:23 cuz I felt like garbage the first mile and my phone was bouncing around a lot so I slowed down to stop it.
nice!
i miss my "hills".
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Yeah I meant the track above the bball court, you can only fit 2 people side by side and there were a couple groups of old people on it.
It's not a bad run, I took today off cuz of thunderstorms and I felt like crap. Tomorrow the run will be the same but a bit further cuz the parking lot to the gym is closed off and we have to use one further away.
Maybe run, Oly lifts just hang snatch and clean, hammy work, a word, Friday will be the same but with legs
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No gym til idk Monday or eh maybe tomorrow, I have to see their schedule for construction.
We have to use another parking lot which is small and always full so no point.
Going to go for a run after my dump.
It's on my road so the normal 1.8 miles but I'm going to add about another half mile to it by starting off running in the opposite direction so hopefully that will make me feel better by the time I get to the incline.
I will have Strava or something on for it, I think it's 5 mins down and back going the opposite direction. So I might start the run from my car so it could equal to 2.5 miles.
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Ran 3.01 miles
31 min 18 seconds
10'22 splits
Didn't try to break records but still felt decent and had extra in the tank.
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Ran 3.01 miles
31 min 18 seconds
10'22 splits
Didn't try to break records but still felt decent and had extra in the tank.
nice!
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Trying to decide what I want to do.
I can do a road run for time or go to the shit track and do an hour.
I'm leaning towards the hour run and maybe a half hour walk after.
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1hr run
5.3 miles
I slowed it down a lot to get a baseline of where I'm at. I've been too focused on speed so slowing it down and building my cardio will be better in the long run considering how tired my legs are when i try to go for speed.
11'19 splits and the track I was on was like running on an uneven road so I'm happy with it.
I walked another more than half mile to get around 6 miles total.
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Oh strict press triples to 165
Bench triples to 3x3x235
21-15-9
Db side raise - db oh press - db incline press - push ups
I feel super weak but it has been awhile lol
I'm in the cramping stage of haven't worked out with weights in awhile so I won't hit triceps.
I'll look around and see if I wanna do anything else
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2 mile run or so idk I ran to town and back
Hang power snatch
Start with a high pullx2 then snatch x 2
Went to 145 and it looked bad lol
Haven't done grip shit in awhile and definitely felt it
Deadlift: to 275x3
First deadlift session after my hammy pull. Honestly didn't feel bad just grip made it feel a lot heavier
Biceps
Lat pulldowns x a lot
Hammy curls
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Going to run and hit legs tomorrow then next wk work back into CrossFit and honestly just going to smash it, try to do a squat pull and press every day
Also I am at the top of the hiring list for the apprenticeship so yeah I just have to do somewhat good in the interview when they come up.
When that happens I'll probably find a house to rent or something near work and get a dreadmill.
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Hips are aching so gonna just run later and hit legs tomorrow
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I guess Chris Hickson went to prison for selling steroids.
Still pretty stupid you can go to prison for steroids.
Anyway gonna run n shit tomorrow.
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oh shit! damn looked it up, seems he's out now? or out soon?
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Yeah he posted a YouTube video last night I think it was talking about it
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Getting back to CrossFit
Haven't been doing a lot with bb cuz I find it extremely boring, hopefully CrossFit will get me back into the gym.
21-15-9
Thrusters@95lbs - hang power cleans @ 135lbs
Took 18.5 minutes lol. Felt sick multiple times so I had to stop and my legs are super crampy from just not squatting.
Thinking of another one, probably umm
4 rounds
Run .25
Db hang cleans x 30-20-10-5
Db swings x 30.....
Row: same time it takes to do the run.
This was rough but good, legs are shot.
I think my times were: 2:41-2:35-2:50-2:51
This felt like a good first day back, I was conservative on things since ik what CrossFit feels like but still pushed the pace on some of it.
Just doing metcons this week with run days so I can get my legs back into it then throw in strength days with metcons.
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I guess Chris Hickson went to prison for selling steroids.
Still pretty stupid you can go to prison for steroids.
lol wtf.
https://www.justice.gov/usao-ndil/pr/aurora-man-sentenced-two-years-federal-prison-operating-illegal-steroid-lab-out-his
:o :o :o
Getting back to CrossFit
Haven't been doing a lot with bb cuz I find it extremely boring, hopefully CrossFit will get me back into the gym.
ya do what u find is fun. even better if it's fun & it "hurts" (good hurt)
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Yeah didn't make it lol pretty diesel storms this morning and my legs are completely fucked. I'll get at it tomorrow.
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Made it about a mile for my run so far, felt like halfway I had to take a dump so I turned around.
Gonna finish up in the bathroom, do another mile then figure out my workout.
Open 19.1
15 min AMRAP
19 wb
19 Cal row
The rower is busted and won't calculate calories or distance accurately. For instance it reads it like .025 km for 3 minutes worth even though that's 1 km for me.
7.5 rounds and I rowed for about 55 seconds each time.
Gonna walk n get my legs back to shit but still better than they are now and look up another word
Thinking about the standard workout from the games.
30 clean and press
30 muscle ups
30 snatch
Idk what I will do for the muscle ups, I'll figure it out
I swapped out muscle ups for burpees
Time: 16:30ish
Still horrible but whatever, that's 11 reps per minute lol
Gonna walk n jog for 10 mins and that's it.
Roughly 30 mins of working time with a form of weight and about 20 mins of jogging and 5 mins of walking.
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3 min AMRAP with 1 minute rest x 5 rounds
3 hang power clean @ 135
6 push ups
9 air squats
I did average of 3 sets per round but some were 3 sets plus 2 cleans or some shit and round 3 I did 4 sets.
This was a good beginner one, I felt tight as shit early on but round 3 I loosened up and went for it which made me breathe a lot harder the rest of the rounds
5 minutes on the stairmaster lol
This was harder than running, my pchain was on fire.
Going to hit pool room stuff after my dump then do another 5 mins on the stairmaster and head out.
Pool room stuff idk yet but will involve burpees, wallball, jump rope and idk jj or something.
10-9-8........1
50 jump rope x all sets
Burpees
Wallball
Jj
19:51
This is one that I want to track on a weekly basis. My burpees are terrible right now plus some hip pain caused me to slow down. Ultimately I'm just shit at burpees. Ik I can do the set of ten in under a minute(burpees alone) when I was good, probably 40 seconds. So I would like to see how much time I can cut from the 19:51. Around the round of 7 I started to go faster on the burpees so goal is to do each round unbroken.
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Tomorrow
Run 2 miles outside or in a treadmill depending on weather.
F squat to back squat
Tabata 4 minute blocks
20 on 10 off
95lbs
Deadlift - rest with bb in hand- hang clean - rest bb in front rack - oh press - rest - front squat - rest x 2
1 minute rest
Repeat while adding weight.
Helton:4 rounds
400 m run
30 db thrusters
10 burpees
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having to take a dump mid-run is the worst.
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Lol yeah it kills the mood.
Ran I don't remember what it was, 1.94 I think in 19:28 with hills.
Squatting now.
Haven't squatted all summer really plus the hammy pull so I just went to 225 on f squat and 275 on back squat. Felt super awkward
Did a 4 minute tabata like I laid out, it was killing my grip so I just did 1 set
Did 3 rounds of helton.
Once I get a few more weeks in I'll increase the volume cuz right now I don't have the endurance to last. By the time I get to the last WOD I just feel drained like I'm going through the motions.
So at work they are combining 2 bottle lines which means they won't hire as many people as before or any for that matter, who knows. So now I am prepping for police fitness tests cuz I can't keep wasting time at my current job if they don't plan on hiring more apprentices cuz all the old people who can retire and don't do jack shit at work won't retire. There are 30 that can but when you make around 100k a year with 8 weeks of vacation, most of them won't leave until they die.
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Rest day
Tomorrow will be
Run
10 min AMRAP
Bench
Farmers walk
10-1
Oh press
Air squat
Db swings
7 min AMRAP
3-6-9-12...
Thrusters
Fat man pullup
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Rest day
Tomorrow will be
Run
10 min AMRAP
Bench
Farmers walk
10-1
Oh press
Air squat
Db swings
7 min AMRAP
3-6-9-12...
Thrusters
Fat man pullup
Ran 20 minutes
Did first WOD with 70lb dbs and 185 bench
Second WOD
Rounds 10-9 I used 135
Shoulder felt horrible and off balance, dropped to 115
Used 50lb db for swings
16.30 time
During it I felt a bit sick for about a minute or so
Might do the same third WOD but do something besides thrusters.
Total time moving so far is 46.5 minutes
I'll try for a WOD that will take me 14 minutes.
Eh it was 11 and I needed to get some groceries.
I am down 6lbs from last week.
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having to take a dump mid-run is the worst.
it's bad, but having to dump mid-race, or the entire race, is the worst. dump feelings during races is just torture. lol. :derp:
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True true, I'd hate to be on the internet in a pic with shit running down my leg.
Did a 1hr 20min walk.
Not sure if work is going to hire. I took the tests yesterday so I will be training for the fitness tests which should be easier cuz I'm old asf and the standards are lower lol.
Tomorrow will be more cf stuff, I'll plan it out later
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1.94 run to town and back( run with hills)
I don't remember the exact time but it was like around 9:20 splits.
Clean to 195
Snatch to 135
Each one made me feel light headed, idk why I feel so weak today. I definitely need to stretch a lot more, my back and rear delts are so tight I had trouble racking the weight in the clean.
7 min wod
3-6-9...
Thrusters @ 95lbs
Fat man pullup
Got to 5 thrusters in the round of 15.
Again back was so tight it made the 95lbs feel a lot heavier.
I want 1 more WOD so I can get home and eat n get ready for work.
I'm thinking a emom with dbs
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Food is bacon, 4 eggs, bagel.
Going to have a brotein shake before work
Supper is shredded chicken and chicken flavored rice with veggies.
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Tomorrow
Outside run
Stretch
OH press with bb and db
WOD in my signature
Emom 10 minutes
5 bent over rows
5 back squats
Might just do 135 for both or if no one is in there I'll use 2 bars for different weights
Emom 10 minutes dbs
Db snatch x 5
Squat x 10
Db rdl x 10
I'll do warm up rounds where I time how long these take and adjust.
I'd like to have it take about 40 seconds but not go so hard that I crap out too early
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Run: 18:18
Not sure if it's my fastest split, I think it is
Weekly WOD
Tracking it in my signature, last week was 19:51 today was 17:41
I think if I had more water I could have gone faster. I only have 1 bottle of Powerade and I was trying to conserve it throughout so I had to drink when I felt like absolute shit instead of just shit
What I did differently was go unbroken on the sets of 10 and 9 of burpees and cruised until the set of 5 and lower.
I still did a bunch of resting cuz it burned up my shoulders. Once my shoulders are conditioned I think I could knock off another minute.
First emom down
It was hardish only cuz I'm worn out. My shirt is completely covered in sweat
I'll do the second one but just gonna rest and once it is 10:50 I'll start it so I can recover and leave at 11
Also the reps will go down to 5 each
NVM, just nothing left in the tank, going to save it for another day.
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Feel like garbage so just going to the trail or park to do an hour run.
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Slow hr jog at 5mph
Eh mentally I was fine, physically my hips n down were tight but I was never really breathing hard. I just wanted to get in some longer distance but the run to town and back with the hills have been helping.
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Nothing lately, I got an email for my interview on Tuesday so just prepping for that, after my interview I'll do some shit maybe or just start back up on Wednesday.
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Ran the route that's from the gym to town and back.
Felt good, haven't ran in 5 or 6 days or something and it felt better than before lol
Today is just a long tabata and other be words. Haven't done weights in that time so I want to hit bw stuff so when I hit weights tomorrow I don't cramp up easily.
First tabata is 10 on 10 off
With 10 seconds it allows me to push hard every time especially at the end.
Push up -> sit up-> squat
For 10 minutes
Felt good and got a nice sweat going.
I'll either think of another tabata or go with a bw WOD.
Did some Oly lifting.
Got my final interview tomorrow so I'll see if I fuck that up.
If not I'll be celebrating by either a gold plated engraved desert eagle or a custom Zeus Olympic bar from rogue
So if I don't get the Apprenticeship then my workout days will be 8am to 9am run and workout stuff, rest til 9:30 then 9:30 to 10 do workout stuff then rest til 10:30 then 10:30 to 11:30 do workout stuff.
Seems stupid but workout stuff could be literally just walking. I just want to keep moving, especially since they want an academy by the beginning of the year.
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Today was a run to town and back
Squat singles at 275 for idk 5 or something
Deadlift to 300
Then hammy curls
Rdls to 125lb dbs
Triceps
Just feeling the weight again
And did f squat to 225.
Eh have a lot on my mind
Today is the last day of the season so I become a weekender til I find out if I got the apprenticeship so Monday I start my 3 workout days lol
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I'ma try that day tomorrow
I've woken up early every day this past week so by Sunday I was out cold most of the day which meant I didn't get to bed til 1am.
Still I ran to town and back, did strict oh press to 185 then AMRAP 95LB OH press for 5 mins
Hit cleans to 205
Hit some triceps
Tomorrow I will be doing the 3 workout morning thing depending on if my brothers baby is born today or tomorrow.
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Tomorrow
Run to town and back
Back stuff( deadlift - inverted row - rdl - row - lat pulldown )
Walk to town and back(approx 40 minutes) then remaining time on rower or stairmaster
CrossFit wods
10-1
Front squat start at 10
Wall ball start at 1
7 minute AMRAP
3-6-9...
Snatch
Pull up
Rest of the time will be hmmm
300 jj
200 squats
100 push ups
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Did that up to the 10-1 WOD
My lower stomach feels shitty like if I go and do much more I might pull something.
So overall hit about 4 miles today, did a back workout, and a metcon.
Not what I wanted but gotta be smart.
Just going to fast today til I break and cave on some special k cereal lol
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Gonna do my run, it's raining so not to town, around the track or dreadmill depending on how many people are on the track.
Then the 7 minute metcon
Except for pullups it'd be something else idk yet
Then the rest of the time will be 30 minutes of just bw stuff
Then chest and bis
So
Block 1
20 minute run: 10 min splits
7 min metcon: got to 6 snatches in the round of 15
Remaining time bw stuff
Right now I have 33 minutes of bw and there is no set or rep scheme just gonna go hard
Block 2
Cardio
Incline walk / row / bike / stairmaster 15 minutes each
Block 3
Chest and bis
Well gonna do cardio, they locked the area where I do my bw workouts cuz they're fucking idiots.
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Tomorrow
Run: 30 minutes
WOD
4 minutes
15 deadlift
15 Thrusters
15 WALLBALL
Once I hit 90 reps 4 minutes is added for another set of 90, keep at it til failure.
Goal is 3 rounds
10-1
Cleans
Burpees
Start at 10 for cleans and 1 for burpees
Be stuff, if I have to I will get the doors unlocked. I will go for an hour. Basically I will just work like I did at the academy
That's about 2 hours of work
Then walk
So I guess my work called people today for the job and supposedly they are calling tomorrow too so if I get the call and they want me to come in for paperwork n shit then I'd cut it short. If not then it's academy prep
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People blocking up the track and treadmills so no run
30 min bw stuff
The 4 min wod then keep adding, yeah goal was 3 rounds but I managed 1 right at the 4:01 mark lol. So yeah 3 rounds is eventually the goal. I used the barbell for thrusters but it's such a shit move. Next time I'll do dbs so I can maintain a better position.
10-1
Start at 10 with 95lb Cleans and 45lb db for snatch
Honestly my mind is on the phone call if I get one or not so head isn't in it today and I keep getting messages from Co workers asking if I heard anything.
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Did 24 minutes on the stepper
It's academy training now, saw the new Apprentices on the schedule for next week so yet again I get fucked. And surprise surprise the kid that got hired can't do the job but knows a manager
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Tomorrow
Run
Legs
Metcon
Chipper
1000m row
50 wall balls
25 overhead squats
50 lunges
30 push up
100 jj
20 db cleans
1000m row
Then see how I feel
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Increased my distance, not sure by how much but the normal run is 1.94 miles and I added maybe an extra 10 minutes or less, idk I'd say 2.5 miles
I'll drive it and see the rough distance and just guess.
Legs will be iffy, they are already just wrecked but I'll give it a go.
Squats to 275x2
Form was iffy and I felt every muscle throughout the movement. That's how wrecked my legs are lol
Rdl: 275x 5
Chipper
23:15ish
I like chippers cuz you get a lot of work in and generally they don't get boring or destroy you but keep a consistent pace
My 1km I did 3:30 since the rower doesn't measure distance anymore.
I actually feel good and wanna do more.
Chipper 2.
JR: 100 SINGLE unders
Run 4 laps(about a quarter mile or a lil less)
Burpees:x 20
Run 4 laps
Db swing x 30
Run 4 laps
Snatch: decent weight x 10
Run 4 laps
I'll do a few more metcons and hit hammy curls and call it a day til I do my stepper tonight.
Tomorrow since I don't give a fuck about doing anything at work I'm doing my idiotic training and going up to the gym to run for an hour and the rest of the shift take my breaks and spray a hose at a conveyor.
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I'm beat I'ma save it for later
Road run
2.58 miles
Avg split 10:18
Fastest was 9:57
Time: 26:40
I noticed my strides are pretty short and going for a longer stride just stretched out my hips to the point it felt like they are so tight that they were just fighting it. Gotta start stretching a lot more. Maybe when I do my middle block or whatever I'll do 40 min walks and 20 minutes of stretching.
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Pounded some coffee which was a terrible idea
Going to run what I think will be about 3 miles. I'll Strava it to make sure. I'd like to get 6 miles today so 3 now then 3 later at work.
Tomorrow I just want to get to the track early and just run, put the Strava on and just go until I stop. This way I'm not just looking at my distance the whole time and I can just enjoy a nice run.
Not gonna run at work, just going to rest the rest of the day. My legs feel wrecked but still running decently.
Run
3.48 miles, I wish I knew I had .02 more to go but oh well.
Time: 37:26
Realistically I lost probably 30 seconds getting the podcast going after I started Strava and stopping the run when I was done.
Fastest pace was 10:37
All paces were under 11 minutes.
I'm fine with that considering how sore my legs are.
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you see that gamechangers movie yet?
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you see that gamechangers movie yet?
Nah I never heard of it, just checked out the trailer. Seems interesting, I like meat but it definitely takes a toll trying to digest it so just feeling better for training could be worth it.
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you see that gamechangers movie yet?
Nah I never heard of it, just checked out the trailer. Seems interesting, I like meat but it definitely takes a toll trying to digest it so just feeling better for training could be worth it.
yea the movie looks decent. ima check it out eventually.
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Yeah I'll see if it's on Amazon.
:ibrunning:
I think 20 minutes
Goal was 30 minutes but I was on a dreadmill and I wanted to test my mile after.
Mile test: 7:46
Pretty much max effort, any faster and I would have puked.
A 7:46 mile at almost 260 ain't too bad.
Foam rolling now then some Oly lifts with metcons and then bw shit.
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Did some Oly lifts, snatch to 145, shoulders super tight
Cleans to 185x2. Had 0 power at the hips, it felt incredibly awkward. I must have killed myself on the run.
Finished with 911 tribute
2001 m row(originally it's run but I ran enough)
Then 11 reps of 9 exercises
2001 m row
I did stuff like thrusters, deadlift, db swing, box step up, box jump, pull up(kipping single) hanging leg raises and a few others.
Not a hard WOD but it'd be a really good warm up.
So right now my max mile is 7:46, I feel like that essentially was my best but it takes a bit to set things up so a half minute in and I was at my starting speed. If I could have just ran on the track I think I could have been able to pace better. Still though I think I can get it to 8:10 split for a mile and a half. I'll do my treadmill work and get used to the different paces.
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I think tomorrow is a high volume run, just gotta think about where I'll be doing it at. I really want to be near a bathroom lol but that means running on a shit track.
Also I guess game changers will be on Netflix later this month
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Yeah I'll see if it's on Amazon.
:ibrunning:
I think 20 minutes
Goal was 30 minutes but I was on a dreadmill and I wanted to test my mile after.
Mile test: 7:46
Pretty much max effort, any faster and I would have puked.
A 7:46 mile at almost 260 ain't too bad.
Foam rolling now then some Oly lifts with metcons and then bw shit.
solid man! that's movin.
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Thanks, hopefully when I get closer and start recovering a bit a d peaking I'll be in a better position.
1.5hr run today
7 miles lol
I wanted 13 but my body isn't conditioned for that yet, maybe on a good normal track but not on the one I was running on. It's pretty much a shitty uneven road.
My times were like less than 13 min paces
Breathing wise I felt great, could have done it all day.
They are holding fitness prep tests, one in a few weeks and one in November so the test has to be coming soon.
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Looking at it, I need 1.5 miles in 12:59
It took 5 miles in to get my pace to 12:50. I feel like a half mile ain't shit and fresh I could do a 1.5 mile run maybe in the 11s. Later this week I might try it depending on the weather.
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Foam roll
30:50 min tabata
15 on 10 rest
Just did random exercises
I'm up in weight, I am taking in more volume of food but a lot better.
For instance yesterday my bfast was 4 eggs, mushrooms, bell better, 1 slice of cheese and 2 eggo waffles
Lunch was shredded chicken with mild sauce and chicken flavored rice with veggies.
I used a big yogurt container as my bowl and I had 1/3 of it filled with shredded chicken.
Dinner was special k cereal
Then idk if my metabolism is up but I was so hungry at night I couldn't sleep so I had 2 small pbj sammiches.
Not good for the sammiches but all n all better than before when I'd have bacon and chicken wings and subs n shit.
I'm also sweating a lot more so I'm definitely taking in more fluids.
Gonna walk/rest and figure something else out to do
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Ran the new route to town with the big hill
2.65 miles
Average pace: 10:33
Fastest was 10:29
I wanted to keep it around my natural cadence. I figure if it's 10:30 on this route then a track it's gotta be low 10s to high 9s. I slow down so much on the hills going up and still can't run down fast enough to make a difference.
Anyway I'm happy with it.
Gonna hit upperbody
Benched to 225 without leg involvement. On the way up I did push ups between sets and on the way back down I did push ups.
Then typical shit for chest and tris
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New route for the town run.
3.35 miles
More hills
Time: 37 minutes
Avg pace- 11:04
Fastest was like 10:50
Temp: my car said around 45-48 degrees
Gonna figure out what to do in the gym
Tomorrow I'm cleaning at work so I'm planning on running and working out on my break.
Did macho Man WOD for 6 mins, wrists started hurting from fsquats. Used 95lbs for half and 115 for half.
21-15-9
Deadlift @ 185
Pullups / squat
10 mins
Did kipping pullups in singles. I think I did like 7 the first round, 5 then 4 and finished the set with squats.
At my weight I try to be careful cuz it seems easy to tear a bicep
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I'm still heavy, idk gonna buy some laxative and have a party on Monday lol
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Gonna relax this weekend
With the running especially when it's cold outside I'm starting to feel like shit and my feet hurt so gonna get after it tomorrow.
Probably doing the long route tomorrow with some bodyweight stuff and maybe upperbody weights. Focusing now on getting my pressing strength up and I'll do a more focused tabata with push ups and sit ups
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I'm still heavy, idk gonna buy some laxative and have a party on Monday lol
^^ LMAO. quite the quote.
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Yeah haha I need it.
I felt like shit today and tried to run, got a mile and a half in but it was pointless.
Have had a headache and maybe sinus shit going on. I had my window open all night on accident so that didn't help.
Gonna try to get up earlier tomorrow and hit a normal workout.
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It's cold but gonna do the run, took a probiotic last night so I'm a bit better now lol
Then I think upperbody, moderate weight with a rep range around 10-15.
Then maybe a 10 minute or 15 minute be WOD or a modified 20.1
So maybe 8 wallballs and 10 burpees
15 min time cap for 10 rounds.
Pssst I won't finish it lol
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Ran for 38 minutes, Samsung health told me I did 6 miles and had a avg speed of like 10mph lol way off but the time is probably right for 3.6 miles or so
Hit bench with 185x15 then 2 other sets of however many reps
Oh press
Shoulder db stuff
Cable chest stuff
Cable tricep stuff
Jm press to 155
The runs are still wearing me out too much, well today my quads were burning, last week they werent. So just gotta stretch and rehydrate.
I'll go for a walk in a bit..maybe. I took some ex lax and now just waiting for the pain train.
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It's windy out, might just do the shorter route today. I'll look up my times for it and see what I'll be shooting for.
Today is idk hopefully bw day but depends on if it's locked and who is at the front desk.
15 min stationary bike
Open 20.1: 15 min time cap, 10 rounds
95lb ground to overhead x8
10 burpees
Made it to 1 clean and press on round 7
I had to do hang cleans cuz I don't have bumpers.
Open 19.1: 15 mins
19 Cal row
19 wallball
My rower doesn't calculate distance and calories cuz something is broken. I checked online and saw people say 19 Cal's is about a minute or more so I went with just doing 1:15 rows.
I got to 6 full rounds and finished row and 3 wallballs on round 7. First time I did it I did 1 minute rows and got to round 9.
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Watched crawl last night
Basically there's a hurricane in Florida and a girl who is a swimmer goes to find her dad who won't answer his phone. Shows up at their old house and heads to the basement to find alligators. So the movie is then basically them trying to move up the house and another house before they drown and to avoid the Gators.
Now I'm biased cuz I love movies like this, ex. Lake placid and the first 2 anaconda movies.
This was a good movie, a lot of good scenes where stuff is happening in the background and the character in the foreground? doesn't hear or see what's going on behind them. The cgi was pretty decent, the storm looked pretty good and certain scenes with the Gators would have freaked me the fuck out if I was in that situation.
I rented it, might buy it when it comes down to like 6 bucks or see if it ends up on prime.
Also, I felt way better today than the previous day's, I think me being backed up put a strain on my body or something.
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Getting ready to go
It's raining so gonna do either the small track or dreadmill. 35 minutes I think should be good. Probably keep it at 10 min splits or a lil slower.
Then probably just bw stuff. Tomorrow I'll hit back legs and Oly lifts with a run.
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Run: 18 mins on short track then 17 mins on treadmill
I was playing with pacing for a lil bit, I can kind of comfortably keep the 12 min pace for 1.5 miles. I need to do 12:59. The hills have made running on a flat surface easy af.
My normal pace was about 40 seconds per lap(12 min pace is about 28 seconds)
Did a tabata
10:27 with 15 second prep time
20 on 15 off
Push ups and sit ups and I threw in jj when I felt a cramp coming in my abs or my shoulders were getting worn out.
Resting for a bit and gonna do another tabata or wod
100 Jr
10-1
Air squat
Push up
100 Jr
Couldn't think of anything else, I'm too worn out for burpees.
Up in weight cuz uk a lot of cardio and gym time with eating pretty decently means you gain weight lol wtf
I am super hydrated so idk it's fucking annoying. Going to count calories to see where I am at.
Yesterday's calories was 1313 without my lunch, I forgot what I had. It definitely wasn't like 1500 calories worth.
If I'm not working Midnight's this weekend then I have a stupid WOD in mind for tomorrow. If I am then I'll do the normal workout I posted earlier.
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I talked myself into a rest day and got bored so I went. My gym is connected to the school so my goal was to get in and out before the buses lined up.
Running intervals
1 mile
30 on 30 off
My off was 5mph and on was 6 starting and increased 2mph each one.
Mile 2
On started at 6.3 mph and off was 5.3
Mile 3
On started at 6.5mph off was 5.5mph
2 min rest between miles
Did some deadlifting, lat pulldowns and leg curls.
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Going to run today before work.
If I get a chance to run outside next week I'ma do the hard route. The hard route would be essentially just going back the same way instead of looping around. This way I get more hill work and on the hills I'll try to Sprint up them.
Run today will be idk 2 miles or something depending on how I feel.
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Ran 2.58 miles
Time: 24:25
Avg pace-: 9:28
Ran the same route on October 4th and did it in 26:40
I felt like crap cuz I hate running after I eat but I had to wait for the weather to get a bit warmer. Right now it's pretty much perfect running temperature.
This may sound stupid but towards the end I figured out how to run. I changed my style a bit and I felt just as good cardio wise but I was moving faster. Will do it tomorrow, Wednesday, Thursday are all looking good. Tuesday and Friday look like rain. If that's the case then Tuesday Fri will be interval speed days.
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Ran the short route the one that's like 1.9 miles
I think I averaged 9:11 splits
With hills and being 40 degrees out it's not that bad.
Did basic push day stuff, bench, oh press, shoulder dbs, cable chest and triceps.
It's supposed to be 60 out by 2 so I'll go for another run then. If I run again now I'll half ass it.
It was hard to get motivated, I was cold and couldn't get warm so I felt like I was getting sick with a headache. I talked myself into just seeing where I am at for a 1.5 mile run after running already and working out.
I did it in 12:48
Goal is 12:59
So with sore ass feet along my arches, tons of knots in my back and feeling like crap I beat the target. I hope once I peak and get massages in I'll be able to do it comfortably. I kept it on my road that had minimal hills to make it someone similar.
Anyway, thinking of trying to add some distance to my runs, my long route is about 3.5 miles or whatever so looking to try to add a half mile to it. I think ik how so I'll test it out Wednesday.
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Bike 20 minutes
Right knee is aching along with feet.
Cleans up to 215
Snatch: drill work up to 120
Hang power snatch to 145
The drill work was swing the bar against your hip or thighs in a hang clean position and on the third one bump it and focus on pulling your elbows up and following through with it.
So thats all I did, with my foot and knee ache I didn't want to push it so figured it'd be good to rest for tomorrow.
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Tomorrow's workout
Stretch
Run 3 miles
3km row
600 single unders
WOD 2
Deadlift: 135x10
Db thrusters x 4 reps
Deadlift: 165x12
Db thrusters...
Deadlift: 185x15
.....
Deadlift: 205x18
....
Deadlift: 215x20
.....
Deadlift: 225x25
This one is going to suck
Then I will see how I feel.
Honestly I kind of want to go to the fire department. That way I can focus on cardio but also getting strong. Their tests are more strength oriented but still having decent cardio. There's one in April so that might be an option.
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3 mile time was like 28 minutes
3Km row idk
600 single unders
Then the deadlift WOD
I went with 10-12-14-16-18-20
135-155-175-195-205-225
Then 35lb db thrusters, I wanted heavier but people are using other dbs so there wasn't any 45s and like 1 40lb db n shit like that.
I'll hit cable crunches and call it, that WOD fucking killed me.
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Got turned down for the job.
Used the same excuse as the last few times and used the same excuse for other people. So basically it's a bullshit lie, all Anheuser Busch cares about is what family tree within the company you belong to and looking "diverse."
I've always been in the belief that the most qualified person deserves the job but that isn't their standard. During the hiring they had a few meetings with managers asking for recommendations, my managers flat out told them, he interviewed, he did great in it, now just hire him already. But no, they went with a kid who can't do conversions, doesn't know how to transfer between packers, can't start up the equipment and can't fix issues with the machines. But uk, his qualifications was his sister is best friends with a useless manager who acts like she's constantly hungover and he knew another manager before getting in. I had the pleasure of working with him over the weekend and I decided to not babysit, as soon as I did that, I came back from break and he massively fucked up.
This has severely pissed me off considering how much of a fucking liar that incel ops manager is and it's lit a fire under my ass(if thats a thing)
Oh yeah another girl they hired, missed 2 months of the season( it's 5 months long) for a broken arm and she still got hired cuz her uncle is a higher up.
Anyway, gonna focus on the fitness test n shit.
Oh yeah gonna go into the basement and do a night workout.
Tomorrow idk yet, I'll plan it out when I'm done. Consist of running, stairmaster, maybe some back work and wods and a half hour bw workout
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40 minute easy jog around the track
Db rows@50s-60-70-80x10
Lat pulldown: 3 sets of 2 different handles x 10
Bicep curls
WOD in my signature: previous time was like 17 minutes, I can't see my signature right now but yeah 17 something.
Current PR: 14:22
So yeah I am leaps I'm conditioning beyond what I was when I last did that WOD.
Difference: this time I took 1 short break to get some water(maybe 10 seconds)
Previously I remember breaking up maybe rounds 9 and 8..maybe 7 with small breaks throughout. This time I went unbroken on everything.
Only way I can speed up is just moving fast on my jump ropes and just being able to do burpees as easy as Dan Bailey. Even then I think the fastest with more training is maybe 12 minutes and that's pushing it considering the jr takes about a half minute every time and take off a few seconds for going a bit faster.
Either way that felt good and slightly improved my mood.
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So yeah September 9th was the first time I did the WOD in my signature. So in what a month and a half I've cut like 5 minutes off my time.
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This weekend has been a rest weekend. Tomorrow I increase running volume to at least 4 miles.
Then press day for tomorrow with bw stuff.
Not sure of any wods but I'll probably do a push up and sit up tabata.
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Run: Strava says 4.94 miles I think but idk if the signal cut in and out on the trail but whatever. I figured it'd be 5.5 miles.
I just tried to do a natural cadence, didn't push it and felt good, could have had a conversation the whole time.
Went back and did some push day stuff
Bench: high reps from 95lbs to 185 then back to 135
Right front delt is irritated, idk if I just need to stretch it or what.
Did some oh pressing for triples
Db chest press
Cable flyes
Then tried some bw stuff but I was taxed, maybe the run taxed me more than I thought it did.
Walked for 1.5 miles.
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So far today I'm at roughly 6.5 miles between running and walking. Going to watch a video and run again.
Looking at idk 3.5 miles to make it 10 for the day, will do the same until Wednesday then Thursday it's supposed to rain.
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5 miles: 53:10
So it should be like 10:30 something splits which ain't too bad.
3 rounds
50 air squats
9 hang power clean @135
3 kipping pull ups.
Tried another WOD but no go, snatches aren't the best movement for speedy wods like I wanted.
I did weighted sit ups. Hold the dbs like you just untracked a barbell and sit up while keeping your arms straight so you end up in a oh press type position. I did up to 35s.
Gonna shower and relax
So yeah the running
Same route as last time except I went further on the trail and went back down the trail instead of running up the road to go back to town. This definitely slowed me down considering the condition of the trail with rocks going in my shoes and avoiding water and running through mud.
Tomorrow I want a similar run except instead of the trail I will just stick to the road and run the length of the distance I did on the trail.
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Woke up feeling shitty
20 min stationary bike
Light squats (hammy hurts)
Up to 275x1
Then drop set back down
Mile run
Push ups
Sit ups
Hammy curls
Cable tricep work.
Just wanted to get something done today.
Tomorrow will be running
Then lots of push ups and sit ups
Maybe Oly lifts
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10 min bike warm up
4 mile dreadmill run
I think 41:44 or something
Gonna do some Oly lifting n wods
Cleans to 205
WOD
21-15-9
100jr before each round
Burpees
Wallball
Sit up
Felt like shit today, the run felt horrible for the first half and just have 0 energy. I've lowered my carbs a lot in hopes that I can drop some weight.
My power is out as far as ik so I'm trying to just take it easy haha
-
I think for now I'll be running inside
It's way too cold outside right now, my legs couldn't get warm and my quad and lower back upper glute was aching. My time was good for the first half but the second half my legs were so cold it was hard to get them moving.
Anyway did 3 miles
My pressing is feeling "strong" which means stronger than usual but shit for what I used to do. But as far as running this much and lifting this is my strongest day which worries me about possible weight gain.
Triples up to 185 strict oh press
Triples up to idk 250 bench then singled 260. My left rotator is aching but 260 felt easy and not using any legs.
Db inc. press: tried to keep it on my lats and triceps: 3x10@ 60/70/80
Db flyes up to 50s I think
Db side raise up to 45sx10
Cable work for triceps and chest
Push ups on dbs: 4x10-15
It was a pretty good day, gonna hit abs and do 2 more miles and call it a day.
-
Dreadmill run 3 miles: 28:30
This was more mental than anything. I feel like I run faster splits outside and my legs don't move as fast. It just seems like at a certain point of speed like 6.5 or more the distance doesn't go up much different than say 7.5 or 8mph. Kinda like the bikes here where if you go above 20mph it just won't translate to doing that distance quicker. Beats me though, I'm full of sweat and I hate treadmills.
Going to look up some wods to do.
Light DT
135LBS
5 ROUNDS
12 deadlift
9 hang power cleans
6 oh press.
15 min wod
19 wallball
19 Cal row
I used 1:15 for my row time cuz the rower doesn't do calories anymore.
Idk the rounds, maybe 7.
I have 0 energy left but I want to do 1 more WOD.
-
3 mile run on dreadmill
Quite difficult to run on a treadmill and not just hop off.
Id like to play around with pacing
Ideas would be
Mile 1: 9:30 minute split
Mile 2: 8:30 minute split
Mile 3: 8:00
26 minute 3 mile
Idk I'd like eventually to get to 24 minutes.
Anyway
Did some back work and sit ups, nothing major.
-
30 min track jog
Cleans to 205
Grace@135
Cleans x 30
Not exactly grace but trying not to go overboard on pressing.
21-15-9
Db snatch @ 60lbs
Db cleans @ 40lbs
Time was idk 7 mins or something. Should be a lot less but I don't have the mobility that I used to.
Bring Sally up push ups
I made it maybe not even half way lol
Gotta start doing this more cuz on my push ups my weakest part is down low. When I was into benching n what not it used to be my strongest point.
Tomorrow I think will be an hour run, legs, abs.
-
Friday was ummm
3 miles but split them up
Mile 1: I think I did 8.6 mph for 1 minute then 1 minute at 5.8
Mile 2 was same speed but .25 on 1-2 min off
Mile 3 was shit I can't remember. Idk if mile 2 was shorter and the .25 was actually mile 3 idk.
Anyway
Did squats, rdl, db squats, hammy curls.
Tomorrow
5 mile run or 1 hour on the track
Pressing
Triceps
Push up: the bring Sally up thing
Then idk see how I feel.
-
1 mile run at 5.1mph on high incline, 2 miles normal at 6mph
Hammy curls
Deadlift to 300x3
Db row, bb row, db rdl, lat pulldowns, curls.it just started snowing yesterday and I put up my blackout curtains to hold in some heat but it's been making mornings rough.
Tomorrow will be balls to the walls running and pool room be stuff.
-
3 mile run
Yesterday i barely ate, I only wanted to eat when I was hungry and I wasn't that hungry throughout the day.
Today I paid for it. On my run I was feeling a bit woozy and cramped up in my stomach which hasn't happened since i first got back into running. I kinda felt like how i did when i was trying to workout after my overnight shifts like my blood pressure just crashed.
I went to do some cleans and every time i cleaned my stomach cramped up and i felt sick. Decided to just pack it up and head home, eat quite a lot and recover haha.
-
Last week felt like a deload week
Today run felt like shit
3 miles: 6.1mph @2.5 inclinex 2 miles
1 mile 6.5 for half then 6.1 for half@3.5incline
It felt good and I got a good sweat but felt heavy and it felt like I had cns fatigue. I went to bed around maybe 1 or so(had to work) and woke up at 6am and stayed up cuz I felt wide awake and if I went back to bed I would have over slept or woken up feeling shittier.
People in the weight room changing light bulbs n shit so their shit is in the way.
So what I did was
95lb barbell
4 mins on
1 min each of clean and press - f squat - rows etc random shit
1 min of then 3 on 1 off 3 on
They are in the db area so I'm in the pool room trying to do stuff.
9 min on
1 min each of burpees x 3 - wb x 3 - jr x 3
I'm done my body feels like it's a million pounds.
-
So I went to letsgetchecked and ordered a full thyroid test and a testosterone test. Basically just put blood in a lil capsule and send it off and they send it to clinics to have it tested.
Going to see if maybe my thyroid is fucked or I'm just lazy.
-
30 min run
Chest day
Nothing to report really
Tomorrow will be a bodyweight type of day
So lunch was soup and I just had chicken, venison back strap and veggies. Probably have a protein shake at night
Also, I took a risk and bought coffee flavored protein from optimum. It's cheap on Amazon cuz people say it tastes like shit but I personally like it. I think it tastes like a cold brew with milk and makes me not drink as much coffee.
-
40 min run
The treadmill is off. I felt it skip a couple times in the beginning and I was at a 10 minute split pace. By mile 2 it said almost 23 minutes. It should be about .1 per minute but it was more like .7 or something.
So I just ran to 40 minutes and calling it 4 miles
Deadlift to 275x6 then 300x1 then 315x5
Only thing that failed was grip.
Then lat pulldowns seated and standing
Curls for girls
Hammy curls
Gonna see if the pool area is unlocked
-
Snow is gone and it's like 40 degrees so I ran to town and back. I'm definitely worse off than the last time I ran it but oh well.
DB DT
12-9-6 x 5 rounds
Deadlift
Hang power clean
Oh press
50lbers.
Open 11.6
3-3-6-6-9-9.....
Thrusters @ 95lbs
Seated rowx150lbs
Made it to 7 reps of round 15
If my wrists were conditioned for front rack n what not I would have been able to finish 15 and then some.
Gonna do a front rack hold each day for now on as a warm up to get my wrists good again.
I'm thinking one more wod
-
Friday I walked and did legs
Today I ran for 20 minutes. About 38 degrees out and got pretty cold haha
This coming week I wanna go balls out and fast for Thanksgiving.
-
Did my tests and sent them out for my thyroid and testosterone
After than ran for 35-40 mins
Oh press strict to 185x3 then drop set
Bench to 225 x 5
Some db work
Had to fast before the tests so my energy was shit
Gonna plan out the workouts for Tuesday and wednesday
-
Tomorrow
Run 40 minutes on track or 30 minutes on the treadmill at an incline
front squat:
rd 1 135x5 rd 2 155 x 5 rd 3 165x5
Back squat:
135x10 rd 2 185x10 rd 3 225x10
Clean:
135x15 rd 2 145x15 rd 3 155x 15
OH press
rd 1 95x20 rd 2 115 x 20 rd 3 135x20
deadlift
185x25 rd 2 225x25 rd 3 255x25
push up x 30
wb x 35
this will be back to back i just want to do each group separate but I wont rest after the round of 3 after my first group
21-15-9
db snatch
oh squat
I think that will be good
-
I fucked up
Took some green tea, a men's one a day and apple cider vinegar pill like usual but usually I take them later in the day. Ran for 2 mins and hauled ass downstairs to puke. Puked up one pill
Just ran 16 more minutes and felt better but still shitty. Going to just try to do the lifting
-
I did the run and the first set of exercises
I finished the 2nd round of deadlifts and started getting a sick feeling again and first time I puked out the men's 1 a day pill and this time might have been the green tea haha
I still felt like I did a bit of work
Tomorrow no pills
I want to run, do back work and Oly lifting and finish the WOD.
Gotta move my equipment to the basement before we get real snow.
Also have an interview next week, so depending on the schedule if I get that job my workouts will be different and possibly just buy shit and workout in the basement.
-
I can't sleep for shit
Woke up yesterday with a big headache and everything ached. The night before I was extremely hot and felt like garbage. I think the workout with all the deadlifts did work on my upperback and neck so I have a lot of knots and shit causing my headaches.
Anyway got my testosterone test done
522 ng/dl which is avg or a lil higher on the average side for 30+
Waiting on my thyroid test to come back, had to send it to London so might take awhile.
-
Ran 4 miles
Went from 1 incline@5.5mph x 3 mins
Then same speed but increased the incline overtime from 1 to 4.5 for the first 3 miles then I did a 6mph 1 mile run at 1 incline for the last mile.
Cleans: 185x3
195x5x2
So I changed my form and it made a dramatic difference. Normally I'd set up like a deadlift so elbows right align with my knees behind the bar. Now I have my knees over the bar and shoulders slightly over. Doing this made me feel like I was more centered when I got the bb to my hips. Then instead of really exaggerating the hip and upperbody with the last part of the extension I stayed more upright which kept the bb closer to my body for the catch.
Anyway I did strain my back and neck earlier in the week that's why I haven't done anything and it's better now. I'd really like to get into focusing on Oly lifting more though so I might look up a program and then keep the running the same and all that just more Oly lifts minus snatches. If I had bumpers and a good gym to do then then I would but now I'd like a place where I can confidently dump the weight of need be.
After that I did some dead hangs for grip
Gym is now open on Sundays so I'll go every day.
-
Yesterday I ran 4 miles and benched. When I left my house I could see grass, by the end if my run we had like 3 inches of snow and I didn't have my winter tires on. So I left after the bench.
Today
Ran 20 minutes but still over 2 miles
It was so cold in there that I kept getting dry mouth which ruined it.
I did some oh pressing, db shoulder work and tricep
Pool area
50 JR
10-1
Wb
Burpees
The jr were before each set
My buddy I was working out with is back for the winter so I wanna try more partner wods and what not.
I'll try to plan out something for tomorrow
-
The treadmill is definitely fucked. It was skipping and it won't incline
Yesterday I did like 6mph first half mile then 7 or so for the rest and did 1.45 in 13 minutes
Today I did 6mph for half mile then 7 for a quarter, 7.2 for a quarter 7.6 quarter and 8 for the last and literally went .05 faster. Id assume I should be way faster which makes me think this thing is off
Ran 3 miles
Deadlift to 345x1 and 315 before that was like 5 reps
Cleans: no straps or belt just liquid chalk up to 235x1
New PR since like 2015 but that was with straps.
I feel confident and once I get my deadlift back comfortably to 400s or 500 I wonder if I can get a 300lb clean.
Either way the change in form has helped a lot.
Now db work with hammy curls
So I should say that this is all power cleans. The 235 my body basically was forced to squat a bit to get it and it was ugly. I tried 245 but that would have to be an actual clean.
-
squats help power cleans more than deadlifts do
When I powercleaned 245lbs I could squat 385
for a 300lb powerclean you would need about a 475lb squat :)
-
Eh I'll get back up there lol
Today
Ran 2 miles
It's so damn cold in the gym and I didn't feel like I was warming up at all. Ran the first .85 on a 5 incline then the rest on a 1 incline.
Did some stretching and warm up stuff for shoulders
21-15-9
185 squat
135 push press
11:48
-
Ran 30 minutes
Oh pressing warm up
Partner WOD
double grace
135lb cleans x 60
We did it in like 10:48
My buddies clean isn't near mine and I didn't want to do the majority of the work so he could get some work in too.
He then carried me on the next WOD lol
Black Friday WOD
Partner
200 box jumps
75 burpees
150 wallballs
100 snatch
50 pull ups
Umm I was doing 25 box jumps he was doing 50
My burpees were like 20 then 15
Wallballs were 25 a piece
Db snatch I was doing like a set of 40 then 30
Pull ups I did 15 lol
All kipping. I did a set of 2 and definitely was too heavy, my lats feel shitty so I did singles.
My thyroid test came back
My levels are normal but some are low normal and some are high normal.
My ths or tsh levels are high. The thyroid hormone stimulation or whatever. I saw some levels for normal are .4 to 4. This one says .25 to 4.2. mine is at 4.3
Dietary changes.
Lean meats
No processed foods
Veggies
Fruit
Cottage cheese
Fish oil
Eggs
And no more artificial sweeteners which yaah I was a diet Pepsi monster lol
-
Bfast
Eggs
Whole wheat bread x1
Some peanut butter
Apple x1
Right now just walking and gonna hit legs. My back is wrecked and legs kinda are so I'll run tomorrow or Sunday.
Went to 275x5x3
225x3
legs just felt dead
then hammies and stretched.
Diet so far today which suuuuucks. The only thing saving it is the fruit tbh.
meals have been
bfast
eggs
1 slice whole wheat bread with pbutter
fruit
lunch and second lunch lol
1 beef patty
veggies
cottage cheese
fruit
I think I may do 1 more whole meal or do 2 protein shakes.
-
Going to run n shit tomorrow. Today I just went to work so no running but I still got a lot of steps in
This diet suuucks but oh well
Idk if tomorrow is just cardio or wods or what, I gotta see how my lats are after my kipping pullups felt like my arms were just going to rip off and stay attached to the pullup bar
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This WOD is going to be bad
5 rounds
5 cleans
10 snatches
15 push ups
4 rounds
8 oh press
15 thrusters
3 rounds
15 box jump
15 air squat
2 rounds
20 lunges
30 wallball
1 round 50 burpees
39:15
Just got done running 30 minutes
It wasn't a rough WOD until the 2 rounds and then the burpees.
I did decent on burpees until halfway then I'd feel sick after doing 5 at a time.
Gonna sick in the pool area where it feels like a sauna now and then head out.
Tomorrow will be a back and Olympic day with 20 mins of running just to get a warm up in that won't impact my deads and cleans.
-
Also weight wise before I changed the diet I somehow was at 267 and today I'm 263 so back to normal. But I am drinking a lot more water to the point where I feel a bit bloated and waterlogged. I also feel hungry more even though I've been increasing my food intake so hopefully all good signs.
Also the douche that keeps turning me down for the apprenticeship at work is leaving so hopefully the new guy won't be a douche.
-
Deadlift
Up to 335x3 double overhand no straps
Cleans up to 225 for 4 singles
185 for touch n go for 5
Knee felt wonky from 1 of the cleans
With that in mind I think I might work with 215 for awhile and just do 1 rep of 225
Did lunges around the track, some shoulder work and dead hangs
Pretty good day, the cleans are nice now that 225 feels decent. I just need a better pull since I'm trying to stick with power cleans.
Also my dead hangs were 30 seconds but I had a 40lb dumbbell in my feet.
-
Stretch
No run yet, my buddy wants to do a run workout
3 rounds
30 bb only thrusters
15 snatches
Every minute I had to stop and do 3 burpees
The snatch was like 85 the first round then 65 the second. My shoulders are absolutely shot. I had almost no power for burpees.
Finished at 11:48
Possibly do bench and farmers walk
So 185 x 5
Then carry for a 10 min AMRAP.
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Nothing from last Thursday to Saturday, had to watch my sister's house and she didn't leave me keys or anything so I could lock up and leave.
Sunday I ran 30 minutes and did dead hangs. Just wanted to run but figured I'll do some grip work.
Dead hang at bw for idk 25 seconds
40lb db for like 20 seconds
50lb db for around that
Then 70 I think and ended with 80 for like 10 seconds.
-
10 min jog then old people went on the track. 40 min walk talking to a friend I see once a year. Hell walk and do abs and that's it.
Deadlift to 335x3 no straps
I guess it ain't bad considering I did grip shit yesterday
Cleans to 225
Dropped to 195 x 5
Then did 1 for 1s to 50 with my friend
So I cleaned 135 once then he did one and we switched back and forth to 50
4 rounds
.25 run
6 box jumps
6 oh press @135
6 burpees
6 front squats
Goal was 15 mins but got 16 flat or a lil quicker.
I thought it'd be super easy but I forgot how much it sucks to have a run involved with a WOD.
-
Run 30 mins
Bench to 245(;front delt is iffy)
Oh push press to 215
Db side raises, sets of 10 from 25s to 45s
Seated db oh press: up to 60s x 10
Arnold press: 2x10@40s
Db tricep extensions
.25 run
30 wb
30 burpee
30 db thruster
.25 run
20..
20..
20..
.25 run
10..
10..
10..
.25 run
Took 29 minutes but my shoulders were shot and I feel a bit drained from yesterday.
Mirror test.
Before I dropped drinks with artificial sweeteners I had a gut
Still do but this morning I had a more noticeable outline of where my abs should be.
Not sure about my weight, if it's gone down then I'll say so if not then no point in putting it on here.
But I do feel better, I have more energy especially in the morning. I used to draaaaaag ass in the morning and my workouts I don't feel exhausted halfway through anymore.
I wanna give it 6 months and I'll retest my thyroid again.
-
Yesterday nothing, Netflix recommended a new docuseries and I got drawn in
It's called Don't fuck with cats
so in 2010 I think a guy was posting videos of him killing cats online and people on fb were pissed and formed a group to look at the videos to find clues to find the guy. Well the guy ended up joining the group and taunting them and left clues in his videos.
So he eventually graduates to filming himself killing someone which brings in the police and they chase him around europe etc etc.
SO yeah the people who tracked him down just go through the whole thing and it was super weird but still interesting.
ANyway
Today we did
walk
f squats to 225 for a single
then we did like
195 to 135 just taking off small plates at a time. I think i did like 20 something at 195 then like kept it around 10-15, just did like 3 for f squats, have a shit front rack position.
100 oh press at 95 lbs
every minute had to do a oh plate walk
then some dead hangs
-
1hr walk
.2 run
6-6-6-6
jumps-burpees-cleans-db squats
4 rounds
didnt time it but maybe like 15 or 16 minutes
16 min AMRAP
200m run
20 lunges
40 air squats
buddy showed up and wanted to do that 16 min amrap
16 min AMRAP
1 min run in place(people on the track, he ran i just jogged in place)
20 reverse lunges
40 jumping jax
i think it was like 5 rounds for the first one and like 7 for the second
then uggh
Karen-150 wallballs
into
Jackie- 1km row-50 bb thrusters-30 pullups
into
Linda- 10-1 Deadlift, bench-cleans
i did like 185 deadlift and 135 for clean and bench
that whole thing took 43:43
Total of like what a hour and a half of wods alone with 1 hour of walking lol
i am fucking dead
-
Yesterday nothing, Netflix recommended a new docuseries and I got drawn in
It's called Don't fuck with cats
so in 2010 I think a guy was posting videos of him killing cats online and people on fb were pissed and formed a group to look at the videos to find clues to find the guy. Well the guy ended up joining the group and taunting them and left clues in his videos.
So he eventually graduates to filming himself killing someone which brings in the police and they chase him around europe etc etc.
SO yeah the people who tracked him down just go through the whole thing and it was super weird but still interesting.
WTF.
what a sick fuck. sounds nuts.
-
Yesterday nothing, Netflix recommended a new docuseries and I got drawn in
It's called Don't fuck with cats
so in 2010 I think a guy was posting videos of him killing cats online and people on fb were pissed and formed a group to look at the videos to find clues to find the guy. Well the guy ended up joining the group and taunting them and left clues in his videos.
So he eventually graduates to filming himself killing someone which brings in the police and they chase him around europe etc etc.
SO yeah the people who tracked him down just go through the whole thing and it was super weird but still interesting.
WTF.
what a sick fuck. sounds nuts.
True true. He's super weird too, he acted like hmm the easiest way I can put it is the Psych episode where Shawn gets Gus into a fashion party for his birthday and the owner gets murdered. But he acted like the male models in that which were waaaay overboard what I'd imagine a male model acting like.
-
Ran 30 mins
Cns feels fatigued
Deadlifts felt fine to 345x3 double overhand
225 felt heavy though so I knew I wasn't near 100%
Plan was to clean 205 for triples EMOM
Nope lol
Had to drop to 185
Only did 5 mins cuz I'm just pooped
Gonna figure out some wods to do
4 rounds
Jog in place x 2 mins
6 wb
6 burpees
6 reverse lunges
6 push ups
I like this workout, more with running but there's people on the track. But if you use the right exercises it's fast paced and difficult. This one was enough to get my heart rate going a bit but not go way overboard.
I might do that 16 minute AMRAP of lunges and air squats and a 200m run.
I didn't count the rounds but maybe 5 and then the run on round 6 or something
Dead hangs @80lbs for 2 sets then a bw one.
-
Run
Chelsea 30 min EMOM
5-10-15
BURPEES
PUSH UP
SQUAT
Into
NANCY 5 rounds for time
400m run
15oh squats
Into
For time
25 squats - 5 push ups
20 squats - 10 push ups
....
5 squats - 25 push ups
Into
21-15-9
Clean and press
Snatch
If I do those with the only rest being transition and setting up each one Itll be a good workout
-
Just did the 30 min EMOM. Need to rest a bit lol
It's so hot in here that I couldn't catch my breath so the last 8 mins I just did burpees. Also at the 22 min mark had to go outside for a minute to cool down.
Gonna do the squat push up workout now.
-
Jog
5 rounds
200m run
15 oh squat at 95lbs
Clean to 215 x 3
205 x 3
195 x 5
185 x 7
Cleans are shitty this week
Then did a long WOD, i don't remember everything but it was long.
It was like 400m run
Exercises at 65 reps partner WOD though
Then eventually it was 16 burpees
Run again then continued that trend 3 times or so.
-
Yesterday was active recovery
Today
30 min jog
Warm up
I forgot what they are called but stand up bend over put your hands on the floor, walk out your hands to a push up then walk your hands back to standing position.
Then tested out a core warm up I saw when Magnus Mitbo went to do gymnastic stuff
If you look up the video it's like Magnus Mitbo learns iron cross etc.
Bunch of planks n shit
Squat warm up to 225 then
225x20
205x15ish
185x10
165x10
145x10
135x10
Then a stupid WOD
I left early lol. I had already been there about 2 hours cuz my buddy can never get there on time.
I think we did more but whatever. We try to figure out wods and I'll come up with one on the top of my head but hell sit there and fart fuck around looking at them. So I might get there early and run, do wods n shit so if we get to the point of just standing around then I'll just leave
-
Going to plan out my workouts for tomorrow and the next day so I am not left there looking at wods for a half hour with my buddy
oh yeah also sunday I did Z presses for the first time in a long time and maxed at 175lbs
anyway tomorrow working out alone
Run/stretch/core work
3 times down and back in pool area balcony
Lunges
each step I do 1 burpee
strict OH Press
I will work up to 5x5 with a heavyish weight and possibly go up with push press
200m run
50 wallball
200m run
40 burpees
200m run
30 push ups
200m run
20 air squats
200m run
10 of each
-
Mostly got a pump
Did 1 round of the burpee and lunges
Hit strict oh press at 215
I forgot today is new years Eve which for whatever reason means the gym needs to close early. Tomorrow the gym is closed because I guess the 80 year olds that work the front desk are getting shit faced tonight.
Anyway feeling and looking leaner, might weigh myself today or just wait til Thursday since hopefully that scale is accurate.
-
Tomorrow the gym is closed because I guess the 80 year olds that work the front desk are getting shit faced tonight.
lol. i like how that's the conclusion you draw. 80 year olds getting shit faced made me laugh.
pc!
-
Haha yeah I am glad the holiday stretch is over.
Had cereal for breakfast and probably just do a protein shake for my last 2 meals just to not be a fat ass
-
I've been sick since Thursday so I've taken since then off. I have training on Monday so I needed to get better asap.
I feel like if I workout when I'm sick then I'm sick for longer and if I don't really eat I don't get better. So I barely moved and ate a lot and now I am pretty much over it. Tomorrow I'll go hard and get back after it.
My plan is
Run
Then the 50-40... With running workout I posted a few posts ago.
Then do like an hour with my buddy and head out
-
Today
Stretch
Ab warm up
Deadlift
Triples to 335
Single at 365
Cleans
1 for 1
So 1 person does 1 rep the other person does 1 rep
@155
This was slow so we changed it to 5
I think around 15 I did 165
Then the last 5 was 185
Then
15 mins back and forth
5 thrusters
5 pull ups
5 push ups
Shits getting annoying, we will do the main lifts then a WOD but he wants to look at his fucking Pinterest for an hour figuring out a fucking WOD. So today I said fuck you're Pinterest we are doing this because I'm not staying here for 2 hours anymore
-
Today was interesting.
Buddy said 9:30 we can warm up and hit the workout. Got to the gym at 9:30 and said I'll wait a bit since he was bringing bumpers. About 9:55 I was like well I'm going inside fuck this. Started the workout and he finally showed up at 10:15. Then he got mad and basically was like well I can come in and do my own thing, I said great so my workouts will be different from now on.
Today
Fatal 40 which is a lame WOD. It's just a stupid workout, I hate wods that have a bunch of random exercises since it's annoying to keep looking.
So yeah just look it up on Google if you care, I did 200m runs instead and switched a few things.
Then I climbed the empire State building. I did like 103 floors I believe and that was rough but good.
I bought blank playing cards so I can write workouts on them and when I'm done with the main stuff I just draw a card and do it.
Tomorrow
Run
Stretch
Abs
Push day with a WOD. I am thinking Karen which is 150 wb shots.
Then maybe do burpees for 7 mins
-
Thinking about structure of my program
Run
Stretch
Core work
Then I think I want to do this
1 heavy lower body day
1 dynamic lower body day
Same for upper body.
I will do deadlifts on my upper body days and cleans on my lower body days.
So main lifts
Mon: Bench, oh press ME
Deadlifts: DE
Tuesday: DE squats
Cleans: ME
Wednesday: cf day
Thursday: DE upper body
ME deadlifts
Friday: ME lower body
DE cleans
I will try a different exercise for each one so I'm not just doing strict oh press for everything. Also de could be high rep days.
I feel like at a point I need to work on speed to help with cleans.
Also I'll do the running n core work and wods each day too.
Weekend workouts are active recovery and bodybuilding.
-
Nothing today, letting my IT Band rest. Will run tomorrow, see how I feel after 20 mins then maybe a run walk. I haven't ran long distance in quite some time so I'm sure I'll be shit.
-
Run 30 minutes
Super shitty and slow
Just going to keep a 30 min base and when it gets nice out again I'll try to set a goal like a half marathon like last summer that I never did haha.
Then stretch and foam roll
30-20-10
Jump rope x 100 before each set
Wallball
Burpees
Air squat
Simple but effective workout. I have a massage on next Friday so I will start my new workout on Sunday. I will be looking into buying new bands for speed work, my green ones are fine for squats but I wanna look into shorter bands for deadlifts.
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Letting my it band rest for another day. I'm just going to go super early on Friday before my massage.
Right now buying groceries so will get a bit of walking done. I am tempted to buy a treadmill but idk quite yet. I'd mainly want it to walk at night but even so the ones at the gym all jerk when you run on them.
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Tomorrow
15min run
20 push up
20 sit up
Core work buy in
Bench: 5x5@225
Zpress: 5x5@135
Deadlift: 225x8x2
Incline bb press: 5x10@155
Side raise: 4x10
Tricep extensions
Lat pulldown: 3x10
Then draw a cf card.
The card I drew
1200m run
50 push ups
50 sit ups except I'll cramp so I'll do like half sit ups half wb
800m run
40-40
400m run
30-30
200m run
20-20
100m run
10-10
All in all about 30 mins of running and a hour of lifting.
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Tomorrow
Run: not sure how long it was, bunch of people went on the track and I had enough
Speed squats with green band: 8x2
135x1, 145x5 then the rest was 155, all with the green band. Not sure of how much the bands add. Maybe anywhere from 50-80 at the top.
Cleans: 5x3@185
Felt shitty but whatever.
Then leg press: I just did like 8-10 plates, my it band is still sore
hammy curls: 3x10 single leg
Db deadlift: up to 100s
Db swing: up to 70lbs
Do a 3x10 with moderately heavy weight.
21-15-9
Db thrusters
Single arm db snatch
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Tomorrow will be
Run
Buy in stuff
I'll do a version of murph tomorrow
1 mile run
100 lat pulldowns
200 push ups
300 squats
1 mile run.
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Well scratch that, woke up with a tension headache most likely, oh well, I needed a rest probably.
Will get after it tomorrow, I'm trying to wake up earlier but it's rough right now.
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Tomorrow
Run 20 minutes, had to take a dump
5 mins worth of stretching
Core stuff
20 pu, sq, su
DE banded bench 8x2 red bands + 135, 155, 175, 185
All single sets except 185 was 5 sets
Oh press: 95 x 10, 115 x 10, 135 x 2 x 10
Plyo push ups: 3 sets
Deadlift 5x3 @ 315
Lat work: lat pulldowns for a lot
Tricep work
Empire State building climb for time: 21 minutes. This is rough but I want to get a lot better. About halfway I am dead on the stair master.
So the whole running for the sheriff's test, yeah not happening, too fat n my running has suffered, have something else to go for and it's not a shitty pt test.
They are hiring court officers and let's see
Max points
Push up: 30 or more
Agility run: 19:63 or faster
Sit ups: 38 or more
Beep test: level 6-7 or more.
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Tomorrow
Run for 1 mile but for speed
Stretching n core shit
F squat to 3x1
Keep going up after that for back squat to a 5x5
Cleans: 155 x 50 for time
Hammy curls
Back raise
I'll see how I am doing for time, I'd like to shower at the gym and head out to my massage at 1030.
I am going to set my alarm and try to get to the gym by 8am so I will feel like garbage.
Also, today my core and stretching
Each for 15 seconds
So get on one knee with the other foot out at a 90 degree angle and push hips forward, then I put both hands down next to the inside of my foot then I move my hands to the outside and work my way back in and switch.
Then core work was just trying to do max times for each one for like 2 or 3 times.
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Yeah that wasn't happening
Going to do that on Sunday so I can take my time. I have Sunday and Monday off so I should have some good workouts.
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30 min jog
Squat: 315x5x3x1
My it band on my left leg shit the bed
Cleans 155x30
Db deadlifts up to 115x10
Hammy curls
Nothing today, it band was shit so gonna rest it and get after it tomorrow.
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Taking today off too, my leg feels good so I want the extra day of rest plus work will serve as an active recovery. Based on the s health app I've been getting around 6k steps at work and a lot of it is stairs that has idk 20 steps. I'd say on average I go up and down them 20 times per shift and that might be conservative.
I'll follow the program for the rest of the week except my direct leg stuff will be light work and a lot of stretching.
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I did things backwards today and it worked out much better.
Deadlift: 5x5@315
First set was TNG and thought that was stupid so the last 4 sets was more like singles like how it should be haha
Bench: Red bands+ 155(175 didnt feel like speed work last time) for 8x2
OH press was just working high reps then some reps with 185
Side raise 3x10
lat pulldowns: heavy and a lot of sets and reps
plyo push ups for 3 sets
fat grip db holds to 70lb
20 minute run
stretching and core work
also the deadlift was with my back brace and liquid chalk
the back brace still feels like it gives support and doesnt get in the way like a thick belt which i cannot stand. also if you need it for oly lifts they are pretty good too cuz the barbell doesnt get caught. I figured id give it a try cuz i see strongmen use a back brace underneath their belts.
when im done with training ill throw cf workouts back in, maybe this time off will be good...plus when i was heavily into cf workouts i never got in better shape really, my best shape ever was powerlifting and bb
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DE squats and me cleans tomorrow
Squats: 8x2@155+ green bands
Rdl to 225x3x10
Then some stuff idk I'm tired.
I didn't do cleans cuz my back is wrecked after yesterday. I'll go with how I feel tomorrow since doms might kick in bad
This wknd ill see how I feel, might do a run after work, have to go in on day shift for annual training shit.
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I lied, I forgot that the ranch came out today so I binged watched it. I don't have another day off for like 10 days or so, figured I'd get it out of the way.
I have ideas for the weekend but beats me.
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Sunday I ran for 30 minutes and did 22 mins on the stepper
The gym got a new SS Bar, and a multi grip pressing bar. I guess they are getting more KBs and some wallballs.
So I tested some of those out
deadlift 225x8x2
Did a set of 135 or 145 ss bar squats between. Not sure how much it weighs.
Bench to 225x3 on the multi grip bar, much harder than a regular bar.
Ran 30 mins
While I am training at work this week and next week I'm going to just do main lifts and cardio and have Friday be a bodybuilding day and more cardio on the weekends.
I ended with some core stuff and stretching
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I'm switching each day between a run and the stairmaster
Today was 20 mins on the stairmaster, like 1550 to 1600 steps
Killed my legs
DE squats: red bands + 185 for 8x2
Me cleans: 225x3x1
Lat pulldowns: 3x10 with 2 different handles
Core work
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Nothing, woke up feeling shitty
Definitely dehydrated though so I'll take in more fluids
Tomorrow is
DE upperbody
Me deadlifts
Grip work
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Deadlift
315x1
335x3
355x3
375x2
315x1
All double overhand
5 min AMRAP
95LB OH PRESS
IDK around the 80 to 90 rep range
Bench
8x2 @ red bands + 155
Tried to run but my calf felt strained. It wasn't too bad but I don't want to push it.
Tomorrow will be stepper
Core work
Ss bar
Me cleans
Some back work and leg work
Also did ss bar good mornings. Just did a light set of 130lbs. The bar weighs 60lbs so that's ones reason why the 135 felt heavier..cuz it was 150 lol.
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I've been planning on doing a 24 hour fast but couldn't cuz not eating sucks. Anyway I did one yesterday. I ate Friday at about 1130, woke up at 3am with a bug that kicked my ass and had nothing but water until about 7:30 this morning, i had a bowl of cereal and coffee.
Strained my neck while puking so just a constant headache.
I'll see how I feel, I am thinking on the safe side I'll skip Monday since I have my last week of training and I just want to get through it.
Also, I am trying for a new job. It is 10hr shifts but it's like 2 on 3 off 3 on 2 off or some shit like that. On my days on I'll do just a quick like burpees workout and normal workout days for my days off if I get it.
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I'm in no rush to get back to the gym. Right now I'm probably fine to go but I'm just going to get my eating in order.
Yesterday was some waffles and then a banana at night which definitely isn't enough.
Today gonna increase it to 1 bowl of cereal, gonna have a mega bowl for lunch and some pbj sammiches for dinner. I was planning on shipping this weekend but that didn't happen.
At work I still hit my steps around 6-8k steps so I'm still moving around.
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Gonna get back to the gym tomorrow.
This week will just be easy work to get back into it.
So tomorrow will be
Run
Push
Bench-db oh press - triceps - lat pulldown
Just 2 or 3 sets of each, nothing major.
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Had a few things come up this morning, will do the work outs on Wednesday, Thursday, maybe Friday if not then Saturday and Sunday will be the start of the normal programming again
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10 min jog
1.04 miles
Bench: 225x3x3
Oh strict press: 155x5 then drop sets
Ss bar squat: worked to 200lbs testing out my IT Band. Leg felt good.
Lat pulldown 3x10
Tricep pushdowns: 3x10 for rope and Vbar
1 handed bb grip holds
Worked to 185 for like 5 seconds
Tomorrow will be stepper for as long as I can and wallballs.
Also weight is 259
From my sickness I went down minimum 9lbs. I think I would have been about 15lbs down at most.
Eating is back to normal though so I'll take 259 for now.
My goal is to last an hour on the stairmaster. Tomorrow I wanna just shoot for 30 minutes.
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Half hour on the stairmaster
I think it was around 120 floors or more
Then deadlifted to 315 for a single, felt weak since I've been out for like a week and a half or two weeks.
Gonna hit a normal bb workout tomorrow and Sunday and get back onto the program.
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what do you do to keep sane on the stairmaster? running on the treadmill makes me want to stab myself after about 20 minutes. i'm okay again after 40 minutes but that 20-minute stretch in between is crazy-making.
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what do you do to keep sane on the stairmaster? running on the treadmill makes me want to stab myself after about 20 minutes. i'm okay again after 40 minutes but that 20-minute stretch in between is crazy-making.
Haha yeah the stairmaster is worse than the treadmill for me. On the stairmaster it's just boring but my quads are constantly burning. I mostly just listen to podcasts and put a towel on the screen to cover up the time and all that. I can't wait for winter to end so I can run outside again.
Today was nothing, on my way to work my power steering was making noises and then eventually and low speeds it was out and even at 60 it worked but barely. Had to muscle my way to Napa to buy some more fluid and had to get all of the air out of the system.
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20 min jog.
Felt slow but only thing that stopped me at 20 minutes was the insides of my feet started to feel raw like they were going to blister.
Did 100 wb
So we have a new wallball which is an actual wallball. It's probably 4x the size of the slamball I've been using but still the same weight. This one is actually harder and immediately burned my shoulders, biceps and chest.
Bike for 10 minutes
Bout it, gonna do some stuff later.
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20 min stairmaster
About 100 floors
DE Deadlift: 8x2@225
Bench: up to 245x2x2
Oh press: up to 185x2
Then some accessory work. Had to go to Walmart afterwards and kept it short
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Nothing today, woke up late and I thought my power steering pump just had air in the system but I noticed a leak so had to take it to the garage for them to find out where it is.
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20 minute jog
Deadlift: to 315x4 I think
Oh press to 185x3 reps then 2 reps
Chest press: incline up to 100lb dbs for a set of 10
Db shoulder stuff, tricep and bicep stuff, lat pulldowns.
Tomorrow I have to take my car to the garage and get a hair cut sometime so not too sure when I'll workout. If not then I'll be there Saturday morning
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20 min jog
Squat with green bands
Front squat from 95lbs to 215 or 225
Then back squat to 275
All doubles.
Seems like around the 275 with green band weight is when i start feeling it in my IT Band. I'm trying not to push it and hopefully let it heal more. Previously I'd feel it on bw squats alone.
Did ss bar good mornings
Just doubles and triples to 155 i think. I like the ss bar more than straight bar but cambered is still king for good mornings in my opinion. I feel like the position you can get in on a cambered bar is more natural and the weight is distributed more evenly so it's not putting you in a position where it's mostly all lower back or something. When we had a cambered bar I'd feel it all on my pchain.
Anyway that was it, i have a interview on Monday and I needed my hair cut. My hairdresser had issues with her dog and she cancelled yesterday so I made an appointment today with just anyone and she cancelled again but they didn't tell me until I got there so I was cruising around and waiting for a solid few hours before i found a place where people were working.
Anyway tomorrow is some cardio, stretching, and bb stuff, basically full body to hit stuff I didnt hit during the week.
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DE deadlift: 8x2@255
Bench: 225x3x3 or was it 255, idk it just felt shitty and I had shoulder pain. It's constant so not sure if it's like arthritis or some shit since I've had 2 shoulder injuries and I never went to the doctor for my torn rotator. Or something else idk I'm not a doctor.
Oh strict press to 165x3 then push press for 2x3@185 then a single at 205
Then tricep work with cables and db, incline db press, kb swing etc normal accessory work
Also did 20 minutes on the stairmaster.
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Did other stuff idk nothing exciting, might take it easy on leg days, my it band is fucked again so idk if it's the squats or the stairmaster or both.
Anyway my 2 weeks of just getting it going again is done and time to hit it hard now.
I am supposed to find out about the job next week or the week after. I think they want to start the new people mid March. When that happens since it's a lot of forklift work I want a treadmill but a echo bike would be nice too. Chances are it'd be a treadmill.
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Yesterday I had to do some shopping. Since it's the beginning of the month I didn't want to go at noon or else it would have been a nightmare. So Mondays workout is today.
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20 min walk
Clean: up to 225x1
Tried a second single but nope lol
Squat: 315x1
Just did quick jumps until I felt my IT Band start to ache.
Db RDL: Up to 125dbs for 10
Leg curl for 2x10 both legs but worked up doing single leg
Leg extension: 3x10
This new machine sucks so much ass. I used it once when they got this new one and hated it. Gave it another shot and it still sucks.
25 minute walk. (Incline)
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20 min bike
1 mile run
100 push ups
200 squats
300 jumping jax
1 mile run
Walk
Doesn't sound like much but I haven't done cf in awhile and this killed me. I could have done more but I would have just been going through the motions.
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Ran 30 minutes and walked 30 minutes. It's nice out finally so I didn't want to be stuck inside. Going to do some basement stuff, not exactly sure what yet idk what I have down there. Probably sandbag cleans n what not.
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Walk: 1 hour
Stretch and foam roll
Incline db flyes: 3x10@ 30-50lbs
Incline db press: 3x10@ 60-80lbs
Seated Arnold press: 4x10 @ 40-50 lbs
Standing db side raise: 3x10 @ 25-45lbs
Cable machine work for triceps and chest
Lat pulldowns 3x10
More stretching and foam rolling.
Food today
Just had a salad and coffee. Salad was a premade one from the store, lettuce, tomatoes, cheese, turkey.
Made different kinds of steaks for later along with corn and green beans.
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I've just been walking and stuff. The school is going to be closed so the gym will be too. I've been avoiding it anyway just because people on a normal day won't wash the machines and stuff and normally in winter they'll cough all over shit.
Weather is warming up though so I'll do stuff outside. I should be hearing about the job this week so if I get it I have 2x150lb kbs in my shopping cart. Figured they'd be good for rdl, farmers carry, front squats
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I've just been walking and stuff. The school is going to be closed so the gym will be too. I've been avoiding it anyway just because people on a normal day won't wash the machines and stuff and normally in winter they'll cough all over shit.
Weather is warming up though so I'll do stuff outside. I should be hearing about the job this week so if I get it I have 2x150lb kbs in my shopping cart. Figured they'd be good for rdl, farmers carry, front squats
2 x 150 lb kb .. jeesus lmao!
nice! hope u get it.
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I've just been walking and stuff. The school is going to be closed so the gym will be too. I've been avoiding it anyway just because people on a normal day won't wash the machines and stuff and normally in winter they'll cough all over shit.
Weather is warming up though so I'll do stuff outside. I should be hearing about the job this week so if I get it I have 2x150lb kbs in my shopping cart. Figured they'd be good for rdl, farmers carry, front squats
2 x 150 lb kb .. jeesus lmao!
nice! hope u get it.
Yeah I hope it's not a bad idea but I think they'd be good rather than go with the 200lbers
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So literally been lazy, it's been pretty damn cold so I walked today for 40 mins but it was like 30 degrees. It should warm up to 50s later in the week so I can get out and do more.
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Ran like 2.5 miles.
Yup pretty much it
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Today just gonna run and do random shit. I got my wheelbarrow out so I'll load it up with weight. I also have to work on my car which will be a workout of its own.
I am so sick of this shit
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Looks like it's warming up.
Today is idk around 50 degrees by the time I'll go out.
Warm up
5 rounds
Jump rope x 1 minute
5 burpees
20 alternating rdl(no weights)
5 each arm kb press(try to hold on upside down)
Run down the road
I forgot the exact distance, ik going down say I take a right out of my driveway that's 1.85 or 1.9 miles, if I go left to the start of the hill and back that portion is maybe a mile.
I can do the strava to find out, I am incredibly out of shape though so I'm not looking to break records.
Anyway
Road run: 2.5-.8miles or whatever
50 burpees
100 push ups
150 kb swings
200 squats
250 second kb hold
300 jj
Run
Ik ambitious but fuck it, don't have anything else to do.
Also I'll break it up into 10 sets so
5 burpees
10 push ups
15 kb swing
20 squats
Do the kb hold, actually I'll do a minute each round
30 jj
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The warm up alone had my hamstrings working. It's that shitty feeling you get when you haven't worked legs in a long time.
Anyway
Did the run and from my starting point, down my driveway then the full length of the road I usually run and back down my driveway was 2.9 miles so I had to run down my driveway a bit to get it to 3 miles
This had me shot
Then tabata, 21 sets total of 20 seconds so I'd hit each movement 7 times
Push ups - squats - kb deadlift.
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Weather has been shit, did a quick workout yesterday but it was in the 30s.
Tomorrow is gonna be in the 60s.
Going to use it to my advantage and just keep running until I hit 5 miles. or 6 miles fuck it.
Then I'll do shit outside.
I'm like 99.9 percent the way there to ordering a fucking exergenie. I have a few places to hook it up so yeah I'm at that point.
Anyway just bought the movie The Fittest. It's about the 2019 CrossFit games and uggh my clean has to be garbage right now. Anyway I'll watch it to get pumped for tomorrow and do a review on it. I'm also looking for a spot to load the 200lb sandbag onto so I can do that.
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The Fittest.
I'm still watching it but they are on Sunday so I got the jist of it.
It is a lot better than I thought it would be. The two guys from the CrossFit production team that got fired started a YouTube channel and made this. To me, they are extremely Annoying, idk if it's a schtick or something but they are 30s or later trying to act early 20s or younger.
With that aside they aren't personally in it a lot which is a big bonus. The parts with Noah Olsen are annoying too me because I just can't stand him, he's annoying.
The production value is good and since it's not a CrossFit movie as far as the company being behind it, you get some honest answers about the format with the cuts and all that which most of the people didn't like.
Idk you get what you expect and I remember watching it live and I focused more on teams because teams was more exciting than individuals. Idk we are all fucked right now so it's a good time waster.
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damn i remember the exergenie stuff. funny name.
nice tho.
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sucks that the weather's still bad over there.
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sucks that the weather's still bad over there.
Yeah, today is is like 67 degrees but 60 mph winds with 🌪ï¸ warnings, then the rest of the week except for Friday is raining so it's just a dumpster fire.
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Today
15 min Amrap
I have a 50ft rope I think attached to my sled with 90lbs on it
Did 2 full sled pulls
5 sandbag cleans
Oh db press 50lbs x10
1 down and back sandbag carry at 100lbs
Idk 4 or 5 rounds
The sandbag carries are hard especially when I had it up on my chest.
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It fucking snowed again
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Finally a nice day
Yesterday I walked a few miles.
Today just doing my normal morning business and getting out to the trail that I usually run on.
It shows around noon that it'll start raining so I might just run like 45 minutes out then turn around or something idk I just wanna make use of the full 2 hours or so.
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I went an hour out and an hour back. Idk how far it is, I'll get on my laptop and use strava cuz on that you can map out a specific route and I can do it for the trail. The last 3 miles I walked because my calf kept cramping and thighs were just raw.
I ran for 5 miles and walked 3. Strava is telling me one way was 4 miles so yeah most I've done in months haha
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12 min stepper
Noticed a 3ft long snake skin in the basement, kinda freaked me out.
Went outside, it snowed last night and yeah it would have been fine if it wasn't windy.
Anyway did trap bar deadlift. I think 195lbs or so. I didn't feel like grabbing more weights because I was freezing my ass off so I did 3x10.
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Noticed a 3ft long snake skin in the basement, kinda freaked me out.
WTF??? That would freak me out too.
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Noticed a 3ft long snake skin in the basement, kinda freaked me out.
WTF??? That would freak me out too.
Yeah in NY we don't really have big snakes, usually just garders but rarely there's a rattler somewhere supposedly idk. I just can't stand snakes in general, I like watching them in videos and the movie anaconda is a guilty pleasure haha.
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Noticed a 3ft long snake skin in the basement, kinda freaked me out.
WTF??? That would freak me out too.
Yeah in NY we don't really have big snakes, usually just garders but rarely there's a rattler somewhere supposedly idk. I just can't stand snakes in general, I like watching them in videos and the movie anaconda is a guilty pleasure haha.
Hahaha Anaconda. I love that movie. It's got a surprisingly good cast.
We're the same here with snakes where I live. There are king browns in the bush but we don't get that far out too often.
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Haha yeah
Well today I think I'll do more deadlifting and sandbag carries. I'm hoping my foot gaiters come in today so I can run on the trail tomorrow. I'll run either way but I'm sick of rocks getting in my shoes.
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Deadlift: up to 282lbs lol. The trap bar weighs like 52 pounds.
I did 3x10 and it felt much much easier than pre virus. Idk if I just needed a lot of rest or what. Usually trap bar isn't much different from straight bar.
Then some kettlebell shit.
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Run: 1.9 mile road run
Umm my old best was like high 14s but this was like 18 mins lol. So horrible, but my quads and hip flexors were tight as shit.
Deadlift: up to 282 for a set of 5 then I noticed my kb handles would slide onto the ends.
342x2x1
It wasn't bad but I didn't want to push it since I've been lazy during the covid so it wouldn't be smart.
12-1400 foot farmers carry with trap bar with 142.
Gonna relax a bit and go back out later for another run maybe a mile then some sort of wod
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Gonna run n shit today, lately it's been 30s to 40s and it's snowed a few times so haven't gotten out to do shit except maybe deadlift n what not a few times.
We are finally getting a heat wave where a few days will storm and rain but mostly it'll be 60s to mid 70s throughout the week.
Plan today is to run down the road and back
Deadlift up to 342 then drop set.
Sandbag carry 100lbs x 3 trips
Db oh press 50x3x10
Push ups 3x20
Run down the road again
If I'm not dead then some battle ropes
I got an email from the gym and they don't have a clue when they'll be open and I've emailed the county asking about parks. If so they have a good spot for wall balls n shit.
As I was typing it, I got emailed back and the county doesn't know so honestly, fuck it, I'll just go. Worst case scenario is some mask Nazi rats on me and a cop tells me to leave.
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Walked at the park. Just a nice long walk. Also cleaning out old electronics n shit that I've been hoarding.
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God I'm so out of shape.
Anyway temp hit 75ish which in NY feels like 90.
I "ran" 2 miles but every 3 minutes I did 5 burpees. After the second lap I just died, my hips n legs felt super heavy. I felt like my speed walk was faster than my jog haha. Anyway I did that and probably did 12 rounds of burpees then I walked a half mile while doing the burpees.
It's a good starting point though.
I think my initial 2 miles was like 30 minutes but there was another person on the track and some of the rounds woulda ended with me in front of her so I just walked around those times to do the burpees behind her then I could run around her.
It's looking like it'll be warm for next week minus a few rainy days. I'll be bringing my wallball n shit next time.
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Checked the weather and hopefully it won't rain until later in the day.
Plan will be
Jog 4 laps
4 mins of WB
4 mins rotating between
3 burpees and 10 air squat
Jog 3 laps
3 mins of WB
3 mins of the burpees and air squat
2 laps
2....
1 lap
1 minute.
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Did that minus the burpees and air squats.
Since I haven't done leg work my legs immediately cramped.
But I walked 1 before and after so 12 laps. It recorded my first 4 laps only and it said 1.1 miles. I remember measuring the distance of the lengths(track is a square). I think each were 5 or 10 meters extra.
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Moved my weights around so they are closer to where I workout.
Then just deadlifted and did random sand bags shit
Deadlifts up to who knows
The weight total was 342
Then I wrapped my rope around the trap bar, I saw weight anywhere from 30-50lbs so idk let's just say 35lbs
So that'd be 377
Then I connected a 50lb dumbbell wrapped up in the rope.
So total around 427lbs.
The 427 was single and the other ones were triples to 5s.
I'm trying to find weights but idk what's going on. Rogue is either out of stock or not selling barbells or weights. I can get a log but I'd prefer a barbell since I can do more with it.
Idk I'll figure something out, who the hell knows when gyms will open back up.
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Walked yesterday
Walked today for 35 minutes
I ran a mile then walked, I'm so tight everywhere that running feels shitty.
Anyway I cut it at 35 cuz the restrooms were locked up because uk us NY folk iz 2 stewped 2 warsh hour handz.
Going to workout around noon then walk again later today when it cools down.
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Walked yesterday
Today
Going to stretch, warm up lap and figure out what I want to do as far as rounds n what not.
I'd like to do something like
1 hour amrap
Every lap I do 5 push ups and 10 air squats
Also noticed some jobs popping up in Florida and I'm pretty tempted
I noticed the pay was less but the cost of living is 43 percent less and the pay is like 21 percent less which means I'd come out on top. 33k in Florida is 60k in NY which is nuts to me.
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Im not sure how far I went but I did 40 minutes worth then walked 20 mins.
The track is more than 400m, when I do a mile it comes up around 3.5 laps in. I'd say around 3 miles if I had to guess.
Also I did 10 push ups and 10 squats each lap.
Nooner 2 mile walk
Going to workout later and test out my new Bluetooth essentially boom box, I think it's too big just to be called a speaker.
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Been raining
Gonna see what it's like tomorrow and do some shit.
Its looking like I'll be getting a new job, nepotism for the win haha. I think I'd also get a deal on cement so I think it's about time to build a garage.
Also this company has 3 different locations in Florida and a few other states I'll be looking into.
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Finally a nice day.
Ran 2 miles then walked the rest of the time for an hour or more.
Going to do another workout in a bit.
I'm thinking the fat man version of Murph.
Definitely need to stretch because everything is just super tight.
Stretched and felt a lot better.
1 mile jog
Then 100-200-300
Push ups - squat - jumping jax
Then honestly I was super hot and skipped the mile, I'll relax and walk it later
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Ran 3 miles
Every lap I did 10 push ups and 10 squats.
Walked for 20 mins afterwards.
Not focused on speed just stretching n running slow just to get back to a point where I don't have pains in my hips n what not after 10 mins or so and today felt good.
Going to jog later maybe a mile and do deadlifts n what not.
Also, got to talk to actual people today, got my haircut by my sexy hairdresser. If the gyms open up soon then I'll be a happy camper. I want restaurants to fully open because I don't want to see businesses destroyed but I don't go out to restaurants unless it's for takeout cuz I can't stand eating in one. Kinda the same way I feel about movie theaters, want them to be open for jobs, can't stand being in one. People are annoying and gross.
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Ran a few days ago and I did like .8 then walked .2 for the warm up. Then ran a mile in like 9.53 or something. Super slow but better than when I usually get back into it.
I walked today also for 58 mins or something and did 3 miles. Going to lift later since its looking like the next few days are going to look shitty
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Weather has been iffy
Tomorrow is going to be a nice cool day so I'll try to get an hour of running in.
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I walked and jogged. I was supposed to do a phone interview but I guess the hr chick didn't show up for work lol. Once enough time went by I said fuck it and ran for like 35 minutes.
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Walked then ran and did push ups and skwaats between laps for a mile then walked.
The gym is supposed to open in 4 days thank fucking god as long as dip shit doesn't delay phase 4.
When I go back I may be back to an old job, so I'll be doing 12 hour days Wednesday - Friday then weekends and bud.
But I am also talking to someone about NTTS today. Anyway if I do that then I'll workout Mon, Tuesday, Friday after work, Saturday and Sunday the gym is closed so I'll probably do a rest day since this job is super physical.
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Well ran 3 miles and walked the rest of the hour.
The gyms are getting postponed so I have a buddy I'm trying to get in touch with to see if he wants to workout at his place.
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Sick of waiting for Cuomo. I ordered the varikas or whatever bar from elitefts. I think it is just the multi bar that's blue. I don't have 10s or anything so I'd focus on cleans, front squats and oh press, rows etc, just focusing on around 185. I'm trying to find good squat stands that are in stock.
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Just been walking and running.
Pretty soon I'll start my new job which is an old job that is as physical as it can get.
When I start that I probably won't do much the days I'm there except for just working.
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Run 1 mile
Then I did push ups, jumping jax, planks and squats
It was like 60 push ups, 160 squats, 230 jumping jax.
I was going for Murph but it's so damn hot out I just felt like I was going through the motions. I then walked a mile.
It says it's 90 out and the real feel is 102.
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My barbell comes tomorrow
I'll maybe do a workout, something like this
Oh press
Cleans
F squat
B squat
Row
Deadlift
Curl
I don't want to say approximate weights because I haven't really done anything except my pitiful workouts since early March so I am sure that I am a giant wimp.
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Temperature: hot
Barbell only just going through the motions
Then threw on quarters and did cleans, oh press, f squat, back squat
Threw on 45s, did the same thing, just a couple reps each like sets of 5
Decided to deadlift to doubles of 275 for 2 sets
Dropped to quarters and did curls
Just getting back in the motion. I don't have a squat stand so that'll be an issue. I used to just rep out like 30 or so at a time for 95lb oh press and now like I felt it around 12.
I didn't f squat too much because the knurling ain't too bad but it's noticable like between your thumb and pointer finger if your flexibility is horrible.
So just gonna go based on the weather. I might start work next week which I'll still be able to workout since it's just 8 hours for training rather than the normal 12 hour shifts.
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Ran yesterday
Today
Mile run
21 cleans, oh press, back squat
Mile run
15....
Mile run
9....
Started but had to take a dump so I did maybe a quarter mile.
I just used 95lbs, I still need to order squat stands.
So I have a few things going on and I need to get better at running and dropping weight.
I'll just keep building up, I'd like to get back to doing 3-5 miles slow but comfortably again.
Going to walk again later or do something
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Ran roughly 3 miles, my S health tracker is way off, it says I did 7 miles.
I then cleaned just to see where I was at. I did 185, maybe around 200 but that was after the run and I was wrecked.
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Constant stairs last night at work
Today nothing, I went to get coffee n what not this morning and it was 80, by the time I got home it was around 90. Sweating balls just cleaning my car.
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So my week.
I went back to the factory that makes nutritional bars.
For roughly 10 batches or so, I had to farmers carry barrels each weighing 100lbs, lifting them onto a platform, then picking them up and emptying them into the mixer. I also had to do the same with tubs of syrups weight 106lbs each per batch.
I also did some shoveling. So yeah it was a workout, back was feeling it but I got a massage so I feel better now. Next week same shit then i do my 12 hour days.
I might have to go back to my other job though for the season so things might change.
Tomorrow I want to just go for a nice long jog.
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Went for a half hour jog on the trail.
Thinking about getting the barbell out but idk might wait until Sunday.
Back at my job during the week working 3-11 so I'll be running each morning at the trail if it's nice.
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Work last night was rough, everything fucked up so I was constantly up and down stairs all night.
On the same job all week so I'll try to get a half hour in the morning depending on the weather.
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Basically been up and down stairs all week and last night was especially worse. I was so tired and sore I woke up at 1030 which isn't normal for me.
Today
Warm up deadlift, cleans, oh press, squat with 95lbs
135lbs for sets of 10 of reads, cleans, front squats, oh press, back squat for 2 or 3 sets.
185 deadlift X10
185 clean into 3 push press X2
185 clean x 2x3
225 deadliftx2x5
265x1 just to feel something heavier. It wasn't hard but that's where my weights run out without putting kettle bells on n what not.
Farmers carry 50lb DBS down my driveway and back, probably .2 miles
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Since my workouts depend on the weather and I can't keep a consistent workout regime, I'm just going to run, push ups and sit ups. Doing cleans and deadlifts etc makes my trapz and neck sore which gives me a headache and I'm sick of it. If the gyms were open and I could go daily I'd get used to it and I'd be fine.
Today woke up sore with a headache that probably won't go away until I wake up
If so then I'll do a 30 minute run tomorrow with push ups n sit ups along the way
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Ran 2 miles
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i was getting trap headaches last year. went to ER at one point, doc prescribed one of these:
(https://i.pinimg.com/474x/07/fe/3b/07fe3b39ee7fe2d3da23915eaf079eac.jpg)
made a huge, immediate difference.
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i was getting trap headaches last year. went to ER at one point, doc prescribed one of these:
(https://i.pinimg.com/474x/07/fe/3b/07fe3b39ee7fe2d3da23915eaf079eac.jpg)
made a huge, immediate difference.
Better or worse than the Hitachi wand? :-X
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i was getting trap headaches last year. went to ER at one point, doc prescribed one of these:
(https://i.pinimg.com/474x/07/fe/3b/07fe3b39ee7fe2d3da23915eaf079eac.jpg)
made a huge, immediate difference.
Nice I just ordered one, I'll see how it works, I'll do another workout when I get it.
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Got the massager in the mail and did a workout today
1-7 @135
Cleans, oh press, bsquat, db snatch, push up
I am so out of shape that I was just slow and worn by 7 lol
Ran 2.5-2.8 miles
Deadlift up to 265(all I can do without getting my kbs n what not and hang them off of it.
Tomorrow
1 hour run
Every 3 minutes I do 5 burpees.
I'll use Strava to figure out my total distance and I'll try to beat it another time.
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I'll have to do the run tomorrow, the weather is shit right now.
Also, I got an email from the gym saying they are hoping to open up fully within the next few weeks so fingers crossed lol
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So I did the barbell workout and used my massager. I've been periodically using it for like 3 minutes at a time on my trapz. Haven't had any headaches which is a good sign.
I used Strava to run my route to see how far it is and it's 2.64 I believe and I did it in 30 minutes. It's slow but I wasn't going my hardest. My cardio feels fine it's just my legs get sore and stuff quickly so it's hard to force myself to keep a faster pace.
Tomorrow is the trail run, I wanted to do it today but it takes a few days to dry up after it rains.
Plan is to wake up early, stretch and run for an hour and do burpees every 3 minutes....might just do 3 burpees
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Tried to run but stopped due to bathroom break.
Got an email from the gym and theyre assuming theyll open up by September 1st. I guess we have to wear masks at all times n shit so no CrossFit, if I had to wear a mask during grace I'd pass out.
I guess there are arrows instructing us how to move throughout the gym and other weird shit.
I might just go 3x a week because I'm sure it'll be incredibly annoying but if it's fine then I'll go every day. The plan is full body workouts, just get in what I can. First 2 weeks will be like 2 exercises per body part for 3 sets just to get back in the swing of things. Also I'll go for town runs like I did last summer.
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Gym is finally open tomorrow.
Plan, just do everything lol
This will be a bb style until things open up more(no social distancing, masks etc). This way I'm not using time to slowly go up and up in weight, I can pick a moderate weight for sets of 8-10.
I probably will go everyday so oof I'll have to make a plan.
Typical schedule for 2 weeks
Full body this week for like 2 or 3 sets of 10 maybe 2 exercises per body part
Next week
Mon: push
Tuesday: pull
Wednesday: squat
Thursday-fri-sat repeat
Then maybe that'll be my routine working up to 5 sets of 10 and for example doing
Pull: Tuesday
Deadlift
Db row
Machine row
Biceps
Pull: whatever day the next one is
T bar row
Lat pulldown
Bb row
Biceps
Idk go with that theme, I'll have to see how things are set up though.
As for cardio
I'll run afterwards to maybe middle of town and back, work my way up to running the full route again.
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It is good to be home
I went at 6am because I had some acid reflux this morning and couldn't get back to sleep.
Oh strict press
Barx10, 95x10, 115x10, 135x8, 145x4x3
(Shoulders smoked lol)
Bench: up to 185x2x5
Db curls: up to 40sx2x10
Seated row: 3x10 up to 165lbs
Cable crossover: 3x10
Tricep cable push downs with v bar and rope super set: 3x15
Seated oh press(machine): 3x10
Leg press: up to 5 plates each side
Lat pulldown.
Feels good to be back.
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Haven't been doing shit, tried to find a new car so been making appointments n shit and decided against it. So I wasted a few weeks.
Anyway going to get back at it tomorrow morning.
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Finally got motivated to go. I went later to see how busy it is and not a lot of people are going which is good.
Bench: up to 275x1 to see where I am at. I'd say around 295 is my max.
185x3x10
135x8 1.5 reps. So I do a full rep then a half, full then half etc.
Oh press: worked up to 145 but my shoulder was screaming
Db incline press: 50/60/70x10
Db incline flyes: 30/35/40x10
Db supinated tricep extensions: 30/35/40x10-5
Cable flyes: 3x10
Cable tricep work
Then 5 mins on the stairmaster. I need a thinner mask, I could barely breath on the damn thing.
Tomorrow is my pull day
Deadlift
Rdl
Pendley row
Lat pulldown
Low lat row
Curls
Stairmaster
Run
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fwiw these are by far the best masks i've used: https://www.all-ett.com/collections/masks-for-covid19
the ones with ties are great for running because they're easy to pull up and pull down. and they all stay away from my mouth and nose even when they get sweaty. a lot of other masks get clingy.
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Nice I just ordered some n donated to the retirement homes.
Been slacking due to other things taking my time so tomorrow will be back and legs with cardio.
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Took it easier today than last time so I'm not as beat up.
Run: from gym, to town and back. Some big hills which made it a bit more challenging. I am not sure how far it was but if I had to guess maybe 2.5 miles
Bench:
185x8x5
2x3
Oh press: 95x3x10
Did a 4 second negative
Machine chest flyes: 3x10
Incline hex press:
40x10
50x2x10
Tricep extensions
Side raise
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In the mean time I used the typical mask you usually see. It is thinner and I can breath easier in it but the stairmaster is still king haha.
So for the fire department I have to do 120 steps per minute for 3 minutes with a 50lb vest and no holding onto the handles. Today I was around 104 steps per minute and the thinner mask was still making it harder to breathe when my heart rate was up.
I did 3 minutes at 104 steps per minute then 2 minutes of rest. Did 5 minutes on the bike to get my legs fresh
Rdl: multiple sets up to 275x3x5
Pendley row: up to 185x3x3-5
Lat pulldown: idk 5 sets each handle for 10 reps but I'd do a 3 count hold at the bottom.
Seated row: 3x10
Straight bar and db curls.
I am planning on doing a mostly cardio day for tomorrow and Thursday then Friday is legs. Ik once I do legs I'll have a rough time walking for awhile.
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So tomorrow
It has been raining so I won't go up the trail
Run almost the full route
From gym to town until side walk ends then run back to the gym. I can't remember how many miles it is but if I had to guess maybe 3-3.5
Then 3 minute sprint on stairmaster with 10 minute cool down
20 minutes on bike and 10 on rower.
Finish off by doing some db work that I missed.
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Friday I ran 3 miles, yesterday my sinuses were shit
Today was upper body, same ol shit as the last ones.
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Deadlift: up to 345
Didn't feel too heavy but my grip isnt there(double overhand)
Went back to 225 for 2x3 with 10 second holds
Leg press: sets of 10 from 6 plates to 10
Machine rows and lat pulldown with some curls.
Tomorrow I'm going to do some cardio
10 minutes of each
Wallball
Row
Run(incline)
Bike
Stairmaster maybe. When I was on it yesterday it was making noises like the chain was loose.
Either way that's 40 minutes then finish with db and machine stuff that I've missed.
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Run
3.8 miles or so.
I had to decide between a long run or a hard run and I chose the hard run. The hard run was just running back the same route to hit all of the hills versus a longer route but flatter.
I am not in shape and this destroyed me. Tomorrow I'll lift before cardio.
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Treadmill incline walk
22 minutes @3.5mph @8 incline
Bike x 10 minutes at setting of like 17-20
Ik that doesn't mean much by reading it but it was enough resistance to give me a constant quad pump
Bench: 225x10x3
Push ups at varying heights for sets of 10
Cable crossover: 3x10
Tricep work
That was enough, later I will do more stairs
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Deadlift up to 315x3x3( grip is shit)
275 x2x3 with 10 second holds
225 same thing
I did a superset on the way down with safety bar squats, nothing major just trying to get leg work in to prepare for my first official leg day lol
Then back work nothing amazing, on the bike now
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Run 2.5 miles then walk for 45 minutes
Felt shitty today and worn out just from that. An off day I suppose but tomorrow I'll be doing shoulders and legs.
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Have had an ache in my left shoulder so I'm keeping some pressing to a minimum. It was a lot worse when I started back up which is weird because before covid I didn't have this pain.
So far
Run a mile
Bench to 225x5x3
Superset with push ups
7 min amrap
3-6-9-12....
Barbell thrusters
Burpees
I finished round 12
With a mask on this wod is much worse.
Db bench: 40x3x20
Db push upsx10
I ran 2 laps(18 is a mile) between sets
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Stairmaster
Deadlift/ssbar squats superset
Just slowly went up I ended with 315x2 and 200 for the squats. Felt super tight
Stairmaster
Db rows 70x3x10
Lat pulldown
Curls
Tomorrow is cardio and xfit
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Run 10 mins, 2 min walk
Mile run in the 10s
Walk for 40 minutes
Bench(shoulder pain)
Just up to 245 for a triple then dropped to 185 for a few sets of 5
Chest fly machine 3sets of 10
Cable crossovers 3x10
Tricep work on cable crossover
7 min amrap
Bb thrusters
Wallball
3-6-9....
I think I went to round of 15
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Oof it's been awhile
Just been hunting preparing for another lockdown
Went to the gym today and just did full body.
Bench was 5x5@225 drop set and finished with AMRAP 3 minutes 135
Oh press just up to 135x5(front delt still fucked)
Deadlift/as squat super set
Worked to 200 for the squat and 300 for the deadlifts for idk how many reps
Then cable and db work with tbar rows
I haven't kept track of anything I've been eating so I went into my samsung health app and ballparked some meals and calories.
Just consists of venison, 2 protein shakes, bfast sausage, veggies, fruit, eggs, toast, steak etc. It has me around 2500 as an estimate so gives me some wiggle room since I won't eat bfast sausage every day n what not and I added another piece of toast cuz the calories was so low. But it's mostly protein, then carbs and fat are close to the same so idk I'll lower the carbs a lil bit.
I'll start it Sunday since we are doing Thanksgiving tomorrow cuz everyone had to work Thursday.
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Earlier in the week
Ssb Squat/ deadlift super set
I worked up to 234-240 depending on how much the ssb weighs and 315 for deadlift
Straight bar squat: up to 275
Db deadlifts: 80x3x10
Then some other shit
Today
Walk until the chick left the track
Run 4 laps, walk 2 for 4 sets
(18 laps is 1 mile)
Clean: up to 195
Snatch work to 95lbs just getting form down again
7 min amrap
3-6-9....
Thrusters
50lb kb swing
Burpees
Made it to round 12
Super fat
Going to walk again to hit my daily goal and stretch.
Its rough getting back into it so next week I gotta make it every day and even if I don't feel like going I'll just go to walk.
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This week
Close grip bench for 3x5 @225
Chest flyes
Lots of tricep work
Lots of running
Had 2 cardio days
Yesterday I ran
Deadlift/ssb Squat super set
Up to 275 for 3x5 for deads and 235 or so for the squats.
I felt some aches so I'll start bringing my bag in and wear knee sleeves
Also did back work
Tomorrow I have to work overnight so I'll go early to get accessory work and cardio done.
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I've been doing the workouts but I am watching wonder woman 1984 right now. Right away I was wondering how there are kids on the island so I looked it up. Apparently they raid ships, bang dudes, kill them, throw them back into the sea and go back to the island.
I was thinking about it and I'd probably be fine with Gal Gadot doing that to me.
-
Upper body
Ran for a bit
Bench: 225x5x3
Shoulder still sucks
Drop set back down 225-185-165-135
Strict Oh press: up to 135x4x5
Dead hangs for 4 sets
Db side raises and oh press: 3x10
Db extensions: 4x10
Cable crossovers and push downs for idk 5 sets each
Felt good, tomorrow will be stretching and cardio in the area above the pool which is usually around like 75 degrees or more.
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I guess they are calling people for the apprenticeship next week(the job I've been going for..at my current job lol). I haven't been turned down so it's looking like I'll be getting it.
The plan is I'll want to get through my apprenticeship but along the way aquire gym equipment. If I can pull it off there's a house I want to buy that has a big garage already that wouldn't be hard to add onto.
As far as equipment
I'll build platforms myself
Already have barbell, just need more weights
Smith machine
Hammer strength equipment
-. There is a chest and lat combo
Leg press swing
I saw a lat pulldown, low row and pull up assist combo
Narrow cable machine
Dumbbells
I want other shit too but I can't find it. My old gym had a plate loaded bench press and tricep dips combo that I can't find. If I can find a old school leg press hack squat then I'll do that instead.
Ill start when (if) things get back to normal because gym equipment is in low stock and expensive these days.
As far as cardio I'd like a jacobs ladder and treadmill.
A lot of this stuff is a grand a piece but I've found some for under 400 but like the chest press holds 135 each side..which honestly might be enough.
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Walk
10 minute stairmaster
10 minute bike
19 minutes row for 1.5 minutes then 19 wallballs
Walk
Total of around an hour
Tomorrow will be deads, squats and just a bunch of other stuff since the gym is closed on Friday.
I've been looking at a place in pennsylvania for equipment and so far it's about 11k worth of stuff.
"Jungle gym"
Which is a lat pulldown, pull up assist, seated cable row
Plate loaded bench(also use for shrugs)
Chest supported t bar row
Pec and rear delt fly
Lying leg curl
Hammer strength chest press lat pulldown combo
Weights
Realistically I can do with just a lat pulldown and smith machine which would be over a grand cheaper than the jungle gym.
Anyway this is just a wish list since I'd wait til the apprenticeship is over.
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Yesterday
I ran for 20 minutes
Pool room
10-1
Lunges
Burpees
Jumping jacks
Biked
Tried to bench but was whooped
Went today just to walk
I got the call and I got the job. I think after my probation period I'ma get a storage unit and order weights. The place I was looking at was doing like 1000lb sets n what not so I'll go with that to start it off.
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Getting back into the swing of things at work.
Last week mon thru Thursday I was on the packers but running around a lot. Friday and Saturday I was on the palletizers and running around even more.
I forgot which days I was at the gym but I did some lifting and 2 days I did 30 min stairmaster.
Today I woke up late and just did a 30 minute jog.
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Haven't done shit ugh
Squat: 185x5x5
It wasn't heavy but if I haven't squated in awhile then my legs hurt. It doesn't feel like a pump or soreness it just hurts
Log cleans up to 200lbs
Bb power cleans
Triples to 175
Shoulder stretch
Shoulder press machine for 5sets
10 min jog
Tomorrow will be safety squats, deadlift, dead hangs, lat pulldown, single db cleans, mile jog
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My legs were torn up so at it today
Safety squats triples to 255 I think, I forgot how much the bar weighs
Db single arm cleans 40-50-60
Wallballs 20lbs wod
21-15-9
Took like low 8 mins, I wore a thicker mask today which was a mistake.
I'ma do a 10 minute jog and head out.
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It's been awhile
Started my new job and I've only had one day off since january. It's warming up now so whenever it's warm I just go for a run. Today I ran up and down my road, approximately 3 miles. It's been raining a lot so I'll have to suck it up and go to the gym to run tomorrow and on.
I signed up for the court officer test before covid and it got delayed. I just got the email that they rescheduled it for august. I don't mind my job and I earn a lot but because of seniority I won't ever see day shift and I'll basically be forced to work at least 6 days a week even years from now. As a court officer though Id just work mon thru Friday, no weekends really and really no nights, plus if I got promoted up to lieutenant I can make more money.
With that being said I'll have to get ready for a fitness test which includes max push ups, max sit ups, run beep test, agility run. I downloaded a beep test so when it's warmer out I'll go to the track and do 20 meter runs.
Anyway I gotta stop being lazy and get after it.
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It's finally warm
I am running on the trail again and I ran for 15 minutes. My goal was to run the return trip faster. My return trip was 1:23 seconds faster.
So tomorrow I'm going to run 16:23 and try to beat my time back.
I want to work up until I reach the second road that cuts through the trail. Once I get back to that I want to be able to do it in 15 minutes and beat it on the return trip. Then once I can do that I want to try and decrease my time. I think it might be around 2 miles one way but tomorrow I'll have Strava going.
Then I just went out and did curls n stuff with kettlebells.
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So when I got to my last 15 minute spot from yesterday I was 13:13 in. I went for the 16:23 or whatever it was and I was fairly close to getting to the second road. On my way back I was 1 min 5 seconds faster. Tomorrow I'll run for 17:28 one way.
I was fairly tired considering how much running around I did at work last night so I was surprised. I think the 15 min mark I did yesterday was 1.5 miles. I believe I hit my first mile around 10:06. Started off with a 9:30 pace and ended with an Almost 11 min so idk how I beat it.
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Thurs, Fri, Saturday I got forced into work early.
This morning just went for a 2 mile jog down the road.
-
3 mile jog.
Tomorrow going to attempt to run from the gym to town and back and do a quick workout. Mostly because I'll be cramped after a few sets.
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Saturday I hopped a conveyor and slammed my calf. Still swollen and burns so Sunday I went for a walk
Today
Seated dB oh press. 4x15@40-50-55-60
DB raise front and side with bent over raises
3x10 25lbsx1 set 30 x 2 sets
Cable push downs with vbar and ropes. 3x10 each
Log clean and press.
70x5
100x5
120x3
160x2
180x2(no press)
200x1 no press
Went for a walk
Just going to take it easy for 2 weeks then hopefully I don't stop again lol
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Yesterday was back and bis
Deadline to 305x2
Flexibility isn't there so wasn't going to push it
Bent over dB rows: 3x10@60s
Seated row machine x 3 sets of 10
Lat pull-down, 2 different Bars 3x10 each
Curls for girls
Was going to go today but had to get the vaccine so I don't have to wear a mask anymore at the gym and there was a lot of construction on the way there.
If i feel good tomorrow will be some chest and legs
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Leg hasn't gotten much better so I went to urgent care which sent me to the ER. no signs of clotting and I just need to ice it a lot. Hopefully in a week or two I'll be back jogging, for now I'll just be doing upperbody workouts.
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Just been icing my leg and I'm done with it, it's slowly getting better but I can't wait any longer.
So I did a 2 mile job and it felt fine. I also smashed a deer Saturday night so yesterday I was dealing with my insurance n body shop and rental bullcrap all day.
Tomorrow will be upperbody.
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Oh bb press: 45x10, 95x10, 115x10, 135x6 then back to 95x10
Bench: 185x3x5
Tricep pushdown with vbar and rope, 3 sets each
Db flyesx3x10
Db side raise x 3x10
Db supine tricep extension x 3x10
Tomorrow is back
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Oh press: barx10, 75x10, 95x10, 115x10, 135x5, then back down.
Deadlift: up to 275x2x5
Seated oh press: 40, 45, 50x3x10(single sets for 40, 45)
Lat pull down 3x10 x 2 for 2 different handles
Then triceps and biceps
Tomorrow I'll try to get in before my massage.
My car looks like it'll be a total loss so I might miss some days buying a new one.
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Yesterday massage
Today
SSb squats: up to 205x5? I think. I forgot how much it weighs. But the weight didn't feel heavy just my muscles were on their way to cramping
Bench: just to 185. It felt shitty and it just didn't feel good on my shoulder so I stopped.
DB flyes: 3x10 super set with lunges and dB squats
On the bike now to loosen everything up and hit hammy
I'm trying to combine days in case I get drafted for overs and earlies and I can't make it.
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Incline walk
Log oh press: up to 135 for 3x5 superset with a shoulder press attachment
DB side raises, front and rear delt for 3x10
Rear delt flies 3x10
Triceps work
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Worked a lot this week
Hit shoulders and triceps, nothing major.
Ran for 10 minutes
Also we got a new chest fly and rear delt machine and tried it out.
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2 days ago did a back workout
Back was tight and caused headaches yesterday so I slept until work.
Today was shoulders, little bit of chest and arms.
Oh press to 135x3x8
Machine shoulder press 3x10
DB shoulder press: 50x3x15-20
Triceps push downs for 3x10 on vbar and rope
Seated preacher curls for 30x3x10
Rear delt flies
Chest machine flyes
Also on the back day I don't remember weights but did
Log clean and press
Bb cleans
Deadlifts
Pull downs
T bar row
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Just shot around yesterday, did some jumps and everything around my left ankle is sore, I need steroids just to shoot around.
I figured my shoes are worn down so I ordered new Jordan's and bought a new ball. I'd like to mix it up between playing ball and running.
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Today went easy, Thursday I want to play ball since I get my new shoes and ball tomorrow.
Oh press to 145x5 strict
Drop set
Incline dB press from 50, 60, 70lb 10 reps each
Machine chest flies and rear delt. 3 sets each
Stretch and bike
Friday I will basically smash the accessory work and hit legs.
Tomorrow back day with biceps
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Just been running and shooting around playing ball.
Saw old pics of me jumping n what not and yeah oof
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Ran 2 miles yesterday and ran 3 miles today
Tomorrow going to do 4 miles and see how I feel. If I'm not too slow then I'll keep increasing.
The gym is closed next week for cleaning so idk I might get to it this week but seems pointless when I won't be able to workout next week. Thinking about bringing my medball and some kbs with me to the track.
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4 miles in 48 mins
The s health app says if the screen goes black it may be imminaccurate so I tried to change the settings and it didn't work. Whenever it went black and I turned it on it would show up as a 15 min pace then go to what I'm actually running at. As far as ik it was accurate.
I ordered a Garmin watch to run with so hopefully it'll be better.
Right now I'm running on a black top track so tomorrow I'm going to go on the school track. What I might do is do a lap then head out back to the track in the woods and do a loop and go back to the track and repeat. Has some pretty good hills to it.
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Today was miserable, that first lap and trek up the hill and into the woods destroyed my legs. It was steeper than I remembered it was.
I think I just did 2 miles, it was hotter with no breeze today. My watch comes tomorrow and running with my phone is annoying.
Tomorrow will be a full body workout and 1.5 mile run.
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Been raining a lot and looking at houses. Tomorrow I'll go do a run if it's nice out.
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Took time off cuz of the hematoma. I went to the Dr's yesterday and he basically said everything is good and I can run and workout. In the AM it would be flat but throughout the day it fills up and he says it's normal and should be fine in a few months.
So tomorrow I'll get a workout in, just do full body and run.
Also probably going to play ball tomorrow and I need to start shopping at the bigger chains. I bought chicken at the local store and oof it's expensive.
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Track instead today
Walked 1 lap
Run 1 lap
X2: wallball, push upx10, jumping Jackson
Did that for 4 laps
Now going to just do a run/walk alternate between them each lap. Or maybe run 100m walk 100m idk, I'll just do it until 10am
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Oh strict press: up to 135x8 then back to 95
Bench: 185x3x6-10
Seated dB oh press: 50x3x10
Incline dB press: same
Db side raise: 25x3x10
Triceps push downs on cable machine: 3 sets each
Seated flyes: 3x10
Run 10 minutes
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Run to town and back. I think it's like .8 one way, I'll have to use my watch next time.
Log hang cleans from
70-120-140-160-180
Started like 5 and ended with 3
Deadlift: 135x8, 185x8, 225x6, 275x6
Lat pulldowns: 3 sets of each grip for 10 reps
Bicep curls
Dead hangs for 2 sets
Tomorrow I can do a lot, I'm calling in so I can have a 4 day weekend.
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I also ordered a bunch of animal pak and RSP Quadralean and it supposedly got good reviews so idk.
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Animal pak powder: tastes shitty but my piss could glow in the dark so definitely has the vitamins in it.
Rsp or whatever: definitely feel like a cayenne pepper taste and hotness and idk I might have gotten more energy but idk and the appetite suppression seemed ok.
Yesterday: squats: bigger jumps to 225x3x5
Typically when I get back into it and I do small jumps like normal, my legs cramp up quickly
Oh yeah ran to town and back
Log cleans: up to 180x5
Hamstring curls: 3x10 single legs
That made my legs just cramp right up and so I decided to walk for awhile
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So Monday gym was closed
Yesterday I had a test in the AM and then had to go to work.
Today is a push day
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Nvm, gym is attached to the school and it's the first day.
I couldn't even get into the parking lot so I'll do a upper and lower body day
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Oh press to 145x2x6(strict)
Deadlift: to 295x4 to 6, easy but grip is an issue
Db incline press, side raise, tricep pushdowns, chest flyes db and machine, 3x10
10 min run
I'm sure there's more but eh
Tomorrow I'm running idk for how long then hitting legs.
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Today ran 2 miles
Tomorrow 2 miles + upper
Wednesday: 3 miles + back
Thursday: 4 miles + lower body
Friday: run only, I have a massage early on
I think I have a early dentist appointment too sometime this week. So if i have a early dentist appointment then I'll figure it out.
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Ran and did a push day, pretty much the same as last time except I ran faster but did less weights since idk just wasn't feeling a pump or anything until I got to triceps. I still did 3 sets of bb and dB work for shoulders chest along with machines.
The run I averaged 10:15 for 2 miles and it felt horrible haha.
Tomorrow I have my dentist appointment and have to do more stuff after so if I can wake up early enough I'll get to the gym beforehand if not then il just run.
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I've been working stupid hours this week, it's all just bullshit.
Today: run 25 mins
Deadlift: 275x3, 295x5
Rdl: 225x8, 185x10, 135x10
Lat pull-down: 3x10 for 2 different grips
Biceps
Had to rush it, get to the dmv then get to work early so I got in what I could. Still waiting to see if I'm forced over tonight or early tomorrow but the plan is legs.
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Ran and walked yesterday
Today I tried to catch up on sleep
Tomorrow will be run and shoulders.
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Deadlift: to 305x6
Rdl: 225x8
Seated row: 3x10
Lat pull downs: 4x10
Bicep curls
10 min jog
Easy day. Wanted to get home to cook and watch a movie before work.
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Yesterday
Oh press: bar - 95 - 115 - 135 - 155
Strict then I worked down doing push press
All were 6 to 15 reps
DB side raise, triceps extensions, db oh press
All 4x10
Machine work for shoulders and tris
Today it was either workout or get my deer tags. I'll do back tomorrow. I signed for earlies so I have to wake up early and head out.
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Woke up felt like shit yesterday
Today my running shoes came so I tested them out for 40 minutes. Went with the brooks ghost 13 I think and you can't really go wrong with any of them.
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Doing earlies this week
Oh strict press: up to 155x8 then back down
DB oh press super set with dB side raises 3x15
Triceps extensions on machine and dbs
Machine oh press 3x10
15 minute run
Tomorrow is back and I wanna wake up a bit earlier to get a longer run in.
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Last week I worked a lot so It was a throw away
Going to do a push day with a 30 minute run
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So did the push day and run
Today
Deadlift to 295 by idk a few sets of 5
Squat to 255x3x5
Legs started to cramp up, haven't done legs in awhile
Lat pull down 3x10
Leg curls and extensions 3x10
Db squats and dB swings
Crunches
Walk
Tomorrow all depends on my legs
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Been awhile, COD came out and I ended up getting sick with stomach bugs and an ear infection.
Back at it kinda on a regular schedule
My buddy competes in BB and he took a look at my diet plan I got from Shelby starnes and tweaked it.
TRAINING DAYS
Meal 1
-40g oats
-2 whole eggs
-1 cup egg whites
-veggies
Meal 2
-6 oz chicken
-150g rice
-100g veggies
Meal 3 (pre workout meal)
-60g COR
-16g natural pb
-40g whey
Eat 60/90 min before training
Meal 4 post workout meal
-80g carbs of cereal
-8 oz almond milk
-40g whey
Meal 5
-6 oz chicken
- 100g rice
Meal 6
-4 oz pork steak
- 1 cup egg whites
- veggies
OFF DAYS
Meal 1
- 5 whole eggs
-2 oz chicken
-veggies
Meal 2
-6 oz chicken
-100g rice
-15g avocado oil
-veggies
Meal 3
-Shake
-50g whey
-almond milk
-40g oats
Meal 4
-same as meal 2
Meal 5
-6 oz pork steak
-100g veggies
Meal 6
-1 cup egg whites
- 4 oz pork steak
-veggies
I'm going to start that officially tomorrow but today is just winging it since idk where my scale is and what not.
I'm basically doing bodybuilding workouts with 30 minute walks.
Starting weight 268
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Been doing the diet, it's day 3, I am up but when I first weighed myself it was on an empty stomach and the volume is a lot higher.
This morning I did a pump session before I hit on my hairdresser.
Afterwards I went back and did shoulders
Bb oh press: just went to 135x3x8, front delt doesn't like bb presses
Angled db side raise? I guess that's what I'd call them
25/30lb for 4x10-15
Front raise into bus driver with 45lb plate for 3 sets
Machine press 3x10
Trap work
Walk: start 1 incline and 2.7
Increased each every half minute til 4 mph and 7 incline then back down and back up. Last 3 mins I was probably at 4.5mph on a 10 incline
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Deadlift, 3s to 315
Hang clean: 3 sets of idk 10-15
Bent over and standing shrugs 3x10 at 80lb dbs
Lat pulldowns: 3x10
30 minute walk
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Basically just basic shit, haven't been going to the nicer gym since that is a back up.
Diet has stalled so my buddy cut some rice but I cut all of it since I hate rice and 200grams of green beans is half the carbs as 100g of rice and more filling.
I also don't do the cream of rice meal since it is gross.
When I start getting into workouts that involve more then I'll log it but for now it's like 40 mins of cardoo and basic bb stuff
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So about a month of consistentish working out
Started with squat 275x3x3
This week I am just trying minimal carbs so wasn't feeling the best but still did 275x1x7 and 4x5
Quads tightened up quickly though
Hit some hammys then I only had time to do my cardio.
Gonna go to the gym tonight and just do an all around machine workout.
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My buddies diet plan worked alright, a lot of food and I was like 1lb lost per week. But cooking all that food just got time consuming. So I'm just doing like 3 or 4 meals a day. Magic spoon cereal, protein shake, then a protein and veggies for 2 meals.
Took a week and a half off. Went hard on deadlifts and strainedish my back so I was sitting around and my whole body was tingling, had no energy and I Googled everything and of course combine any symptoms into Google and you have cancer lol. But yeah backs feeling a bit better now.
This week was nice so I went for walks and runs with wallballs and push ups. Usually for an hour
Today it rained
So I did
Bench: to 245x3x5
Then drop set back down to 135 for max reps
Oh bb press: just 115 for slow controlled reps to burn my shoulders for 3x15
Incline db press super set with side raise
3 sets of 10, used 60s for press and 25 for raise
Cable fly and press super set for 3x10
Machine fly for 3x10
Walk
Tomorrow is back and legs.
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Been running and walking. Have my massage tomorrow so hopefully she can work the knots out.
Today I walked for an hour then finished with a 9 min mile maybe.
I'll workout in the am, get my massage then just keep stretching and get back to it.
Tomorrow will probably be push so the same as Thursday.
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Walk 1 lap
Ran 6 miles
Did some presses, curls and squats with 2 30lb kettlebells
Walk
Then went back later and played some ball and walked
Food so far
Magic spoon cereal, 1 cup with almond milk
2 apples(sm)
Then 1 piece of eye round steak idk 2 ounces or so
6 ounces chicken breast
Half can of kidney beans
1 piece of whole wheat toast with peanut butter
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Saw a chiropractor today
Basically I'm all fucked up
I got weighed and I am 19lbs heavier on my right side lol
Gonna start that on Monday
Skipped the gym today cuz I thought I was going to get adjusted.
Tomorrow I'll do back and bis
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Still fucked up but started training harder because why not
I'm going to get shots in my rhomboids that loosens them up because I think that's whats putting pressure along my spine and it feels like they keep my trapz and neck tight.
Anyway this week I basically did everything just bodybuilding workouts and this was the first week where I increased weight and sets
Every day I jog 30 minutes before workout and stretch afterwards
Today was legs
Focusing on lower weight til I see the np again so I'm full squatting or SS bar.
Full squat
Up to 275x3x5
DB squats, 70s up on shoulders for 4x10
Leg curls and extensions
I was going to do leg presses but Saturdays are busy and it was taken up.
I'm also dieting...again but ima take it actually serious this time. First week I'm down 7lbs and I'm thinking 220 would be a reasonable goal. I'm hoping 10lbs a month is reasonable, 7 to 10lbs would be good.
Diets are basic, pre workout is oatmeal but i ordered those carb gels that runners use and that'd be easier and faster digesting.
Then it's protein shakes and my meals are typically a vegetable with 10oz or so of a protein
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Today just walked for an hour and stretched.
Tomorrow is chest and tris
The jogs have gotten fairly easy so I might do 40 mins
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Saw a chiropractor today
Basically I'm all fucked up
I got weighed and I am 19lbs heavier on my right side lol
Gonna start that on Monday
Skipped the gym today cuz I thought I was going to get adjusted.
Tomorrow I'll do back and bis
whoa i missed this earlier. wtf 19 pounds heavier on your right side?
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Yeah idk I don't go to that chiropractor anymore, they wanted me to leave work or use sick time to go in on their schedule yo go over the xrays, I said I don't care just give me the short version and do what you need to and they refused.
The current one I go to says a lot of the stuff they did chiropractors don't really do anymore cuz they're inaccurate.
Today
Walk 30 mins(legs sore from leg day)
Bench legs up so no leg drive or arch anymore
225x5x5
Felt idk not hard but not super easy just a good weight I guess
Incline db hex press: 60sx4x10
Cable chest press into flyes: 4x10 each
Tricep push downs with rope and v bar 4 sets each for 15
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Missed yesterday
Back day
T bar row up to 165x3x10
DB row: 4x10@70s
Lat pull downs, cable rows, bic3p curls,
Nothing too special, I ran 40 minutes that day
Today, shoulders at work
Seated Smith machine oh press
Up to "225"x3x5
Super set with dB side raise
Then I drop set on both
Oh press: 225 - 185 - 135
DB side raise: 40s to 20s 5lb increments
Db front raise 3x10
Triceps work on cables and some more trap work
Tomorrow is legs
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Run
Stretch
Squat: 3x5 at 255/275/295
Superset with overhead squats, just 95lbs to get back to it
Ab work
Leg press, up to idk 8 plates or 10 for a few sets of 10
4 sets of 10 to 15 of supersetting Leg curl and Leg extension
1 min stairmaster at 89 steps a minute or something
1 min row
1 min wall all
4 rounds
Inversion table.
Meal 1: 4 eggs, 1 waffle, protein shake
Idk if I've mentioned it but at it for 2 weeks and yesterday I was down about 14lbs
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This week has been pretty spot on
Monday: typical chest day always
Tuesday: back day at work, ran 10 mins, low rows, lat pull downs, db row, biceps
Wednesday: shoulders: 3 clean 3 press-135/155/175x2 sets
Today: run 20 mins, lots of curls and extensions before work
Tomorrow is legs
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Yesterday: run 40 minutes
Squats: up to 315x3 ass to grass, then drop set
Basically the gym was packed so I couldn't do anything else so I left.
Today: run 1hr
Tried to do my left overs for legs but I cramped up immediately. Tried to do curls, biceps cramped up.
Avoided going to my uncles for xmas eve since they had pizza and wings, didn't feel like going anyway but had a steak and some green beans.
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This week
Usual chest day: worked up to 5x3@275
Back day
T bar row, db rows, lat pull down, low row, biceps
All 4 to 5 sets each for 10 reps or so
Shoulders today
Strict press up to 3x8@155
Seated db shoulder press: up to 70sx10
Side raise: 25 to 40x10
Machine side raise 3x10
High pulls 3x10
Hang cleans 2x10@135
Each day I ran for about a half hour, today was 20 mind, back and legs are sore
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Chest yesterday
Ran for 30 mins but a hard run...."hard" lol it was for me but still slow.
Anyway went into chest after that
Went to 274x4x3
Felt shit in my chest and shoulder on the 4th set so I stopped
Did cable work for chest and triceps, cut it short
Today
Lighter 30 min jog
T bar row: 4x8 at idk 3 plates and a quarter
Lat pull down 4x10 with 2 separate handles
Low row machine: 4 sets of 10
Biceps
Lower back is sore as shit so avoiding too much bent over shit
Gonna hit the inversion table
Diet is idk, my weight fluctuates a lot one day I'll be 268 and the next 274 then 271 then back to 268.
I ordered a new scale for my house and I'll only use that.
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I squatted on Saturday and everything was good, did my hammy curls and stretched between and felt pain in my lower back.
So I'm not gonna do the powerlifting meet, it's not worth it. I'm going to do the original plan which is the sprint triathlon.
So just gonna recover this week
Today: jog 45 minutes
Bike 30 minutes
I'll start swimming when the gym classes are done swimming (rec is attached to the school and the gym classes use the pool)
I guess certain goals would be
6 miles in 1 hour
Be able to bike (stationary) for 1.5 hours at idk 18mph
Then swim half mile without stopping.
I don't think those would be too much for idk a 2 month period maybe
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Ran 4 miles @ 42:15
Felt like I could have picked it up if my hoodie wasn't on, I felt super hot early into the run.
Felt dead afterwards though
Some light high rep shoulder work
Bb oh press: 95x3x15
DB oh press: 40sx3x20
DB side raise: 25sx3x20
Push downs for 3 sets and upright rows and rope curls
I guess the current goal is to do a 4 mile run in 45 minutes but feel fine after the cool down.
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Squatting last week I widened my stance on the last set and I think that fucked my hip up sp I've been resting that.
Today I biked 6 miles
1.5 mile rub
Bike 6 miles
1.5 mile run
It was more casual than trying to break records but even at a slightly more than casual bike ride(16 to 17mph) my legs felt heavy.
I think I was doing 3:40 miles on the bike and the runs were like 16 minutes, it would take the first 5 minutes for my legs to feel normalish and didn't want to go to 6mph or so or else i would have fallen off haha.
Ima do some research and see what splits I should do
What I'm thinking is workout higher reps with weights, maybe go 85 percent for heavy sets then 15 rep sets after
Then idk have a main cardio exercise and a secondary light one like run 4 miles, bike 4 miles
Then the next day I'll bike 10 miles and run 1.5
Just so I can start early getting used to biking and running back to back.
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12 mile stationary bike in 43ish minutes
1.5 mile jog in 16 minutes
Legs were dead before the run and I had to use the treadmill so I kept it slow so I didn't fall off
Rdl/row superset
135x10 each
185x10 each
135x10 each
Lat pull down 2 different handles, 4 sets each for 10 reps
Bicep curls
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Ran 1 hr for a little over 5 miles
Was planning on doing more but I guess I got am exertional headache which is just throbbing and pressure but I don't feel like pushing it because I don't ever remember getting one.
Also started taking bcaa, green superfood and beet powder so that was a change and I haven't ran for an hour yet so going 20 minutes over what I usually do probably caused it
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Did chest onSunday, massage yesterday,
Today shoulders tris
Oh press: super sore from the massage so I wanted to go light and slow and keep front delt volume low
3x10@115
Leaning db side raise: 3x10 at 25s
Cable rear delts upper and lower: 3x10
Face pulls: 3x10
Cable triceps pushdowns: rope and straight bar
3x15
Behind the head db tricep extensions
45s for 4 sets
Then a shoulder burner, walk
Meals: protein shake with honey
Rice cake and peanut butter
Going to eat lunch
1.2lbs steak( 1/3 for lunch and the rest for my meals later)
Mushrooms, onions, carrots
And I bought keto tortillas that are 3 carbs each with a salad and apple
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So I pretty much hit my macros spot on, I'm sure it's not exact but close enough
Calories: 2614
Protein: 191
Carbs: 136
Fats: 151
Supposed to be 3103, 225, 139, 183
I'm assuming I'm higher since I can't find the exact foods n what not.and I can just do a protein shake with milk when I get home to hit it.
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I'm bad at this
Been working a lot, dieting and working out a ton.
Started: 282
Current: 263.8
My diet is just water with flavor packets
Ground turkey, beef, chicken(rotate them), rice, veggies, almond butter, fruits
I stopped eating when I get home from work and yeah 3 or 4 weeks in and I'm down almost 20lbs and I've also put on lean mass everywhere.
My training splits are push/pull, squat, arms, push/pull, arms
One push day is chest the other is shoulders.
I'm also doing a 5k on June 3rd so I'm switching between running and biking since I had a tendency to overdo the running and hurt my hip n shit. Also thinking about swimming too.
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264(more water in me)
Ez bar curl: idk it has 2 10s on each side
2x15 slow reps
Added a 5
2x10 slow reps
Drop set down
Db curls: 3x10 35 and 40s
Db reverse grip curls: 2x10
Cable curls: 3x10
Tricep rope pushdowns superset with vbar: 4x10 to 15
Tricep overhead extensions(cable) 3x10
Db overhead extensions: used 55 and 65sx6 to10
Run: 30 minutes, 5 on 2 off
Stretched.
Meal today
1 cup egg whites
Half cup blueberries
10 slices of cucumber
Rice and ground turkey: 11oz
2 protein shakes with 2 scoops each
Peanut butter: half cup to get my fats in.
I'm still down on fats so idk I might have to do another half cup or do a quarter and call it good enough.
Btw I'm using the carbon app by Layne Norton and so that puts me around
3100 calories
225 protein
139 carbs
183 fats
I don't hit them every day but I like a buffer.
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262.8
Today was cardio and stretching, at work I will do chest and shoulders, mostly just for a pump, not looking to go to failure. Tomorrow I'm running with the chick from work that I'm doing the race with.
Calories yesterday was about 2500 or so. I didn't have a good fat source yesterday to get the rest of my calories but oh well. I still hit my carbs and protein
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Weight: 257.4
Hit a plateu for a bit at 260 so I'll see how the rest of the week goes.
I increased cardio and lowered my calories to 2700 and it seems like it worked.
Pretty much for everything it's 3 exercises 3 to 4 hard working sets
Yesterday I did chest and back
Incline Smith machine bench: 225x4x10 to 12
Cable press super set with flyes: 4 sets of 12 to 15
Push ups at different heights on the Smith machine( start high go to the floor and work your way back up)
Lat pull-down and low cable row: 4 sets each of 10
Modified seal db row 4 sets of 10, think I went to 50s
In the morning I ran for an hour and biked for 20 mins
Today I tried to run but my calves are sore so I ran for 20 mins now I'm walking the rest of the hour, I'll hop on the bike and stretch.
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Wow it's been awhile
Weight: 242 in the morning. Been at this weight for a week or two. I'm treating this week as like an off week as far as foods but I'm still staying around maintenance so I can hopefully jump start things again.
Tomorrow will be back on the diet but more strict since I want to hit 220ish.
I did a 5k in the beginning of June and I ran with the chick from work and I still came in 3rd for my age group. If I went off on my own I probably would have won.
I have another 5k on July 4th and I'd honestly like a 10k in september which being 20lbs lighter will help.
I'm still doing push pull days n squats n arms etc. Still volume work.
Running is usually 6 miles a day on average. I hit legs today so I'm walking for 2 hours.
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HI John, ur heading/title got my attention.
I just started involving in Triathlon ..
would love to get connected with people in this sport also.
see if we can connect.
via facebook? or other means.
seems like both u are I are not too active in Adarq any more..
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Well getting back to this hopefully.
Last year I did some 5ks to have something to train for, went from 283 to 239 at my lowest. I didn't have any goals this year so just maintaining around 248ish.
I want to start training for something again and I'm picking the triathlon that I never did. It won't be a sprint one though, the goal is a Olympia level or half(I'll do a sprint one to prepare ahead of time)
Training started today, just the run though. My gym with the pool will be closed for a bit for a deep clean they do once a year so when that opens back up I'll start the swim snd I have to buy a road bike.
Run today: run 1 lap, walk 110m x 45 minutes.
Felt eh, threw my back out twice the last few weeks but my running laps I kept it at around a 9 min pace and ended with 3.9 miles.
Today at work I'll do my normal body building stuff.
I won't be headlining or bb heavy squats really. I think my lower back is cooked for now so legs will just be leg extensions, curls and leg press.
To make it easier to track this will just be for my triathlon stuff.
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Today felt more like the official start.
Did chest and tris
Stationary bike, 10 miles in 35 minutes
Run, it stopped for whatever reason at the 4 mile mark but I did around 4.5 to 5, somewhere in there.
Right at the finish my quads cramped up so that was like my max and not too bad.
Maybe ill cut my runs to 3 miles for the time being.
I'll do this every other day. Tomorrow will be just an hour incline walk and bike.
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Easy day, ran 2.5 miles.
Tomorrow will just be a long walk. I have to get an adapter or new pump for my new bike but hopefully I can ride it tomorrow.
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Rested yesterday
First trip on my road bike and the hills killed the mood. It was just a giant ass hill one after another.
I did 6 miles and my quads were just locked up from attempting the hills.
Walking now, might run in a little when my legs feel better. If I'd o it'll be a mile or two.
This is going to be harder than I thought haha
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9 mile ride today on my mountain bike
After the first 2 miles my seat came loose so I had to treck it back and managed to tighten the seat up. It rained a lot so figured the mountain bike was a good choice.
Tomorrow will be better so I'll get the road bike out snd I have a 10ish mile or so route planned.
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hell yeah, go get it.
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This week been working a lot and getting in some 45 minute bike rides and did a hour run/walk just now. I signed up for a sprint and an Olympic next year. Currently I'm waiting for my hybrid tires to come in so I can do road and gravel, until then I'll just ride the bike at the gym.
I guess my goals next year will be to be around 215 to 220 and be competitive in the sprint and finish the Olympic.
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Got my new tires on and took it for a spin and now my upper thigh feels strained lol just working out and doing walks til it's better.
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Been doing light bodybuilding workouts and biking about 8 miles and running every other day. Yesterday I biked 8 miles and ran for 30 minutes, and work was a shit show and got around 20k steps for the day.
Today just a walk and workout at work or after idk yet.
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Update
Started back on the diet so my cardio is just walking. I want to see how well my diet is working vs having a lot of cardio contributing. Tomorrow is my first check in.
If I had to guess it'll be about 3lbs
Workouts have been consistent. Mix of strength and bodybuilding, following slow eccentrics and 6 to 15 reps and maybe 2 in reserve.
Starting weight is 259 and each weigh in I'll stop eating and drinking around 10pm(i work 3 to 11) and only sips after that so I don't have too much food and water weight.
Lately my weigh ins are around 257 with clothes and after I've eaten.
What else umm my calories are around 2750 but probably go a little higher with sauces .
Protein: 250
Carbs: 180
Fat: 110
Once I get to 240 in going to hire my buddy to do my diet since last time that's where I got stuck and only got to 238 with running 12 miles and not drinking anything the night before.
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Been going good, sticking to the diet, basically eating the same thing every day with little differences.
Weight right now I'd say is around 253 but my next weigh in is Tuesday or Wednesday I think.
The third week results ill see how much I lose and if I'm down say 3 lbs or more then I'll add a few hundred calories so I'm not losing too fast.