This is where I want to get:
And then medium-long term:
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7/6/2019 - Upper - 178.6
Warmup
Arm circles, butt scoot+walk into squat+ squat rocks, band shoulder series, gentle hip flexor stretch
Axle Low Inc Press
25x6, 75x6, 105x6, 145x3, 165x6, 185x5+135x10+85x15
-with-
Pullups
+10x3x12 all time PR
-alt with-
Single Arm Purple Band Scap Retract + Row
3x12
Giant Set (of death)
Single Arm KB Press
44x12, 10, 10
-with-
Orange Band + Weight Bent Lateral
15x3x20
-with-
Lying EZ Ext
55x25, 22, 20
Bicep Series
30 min outside brisk walk
Bodyweight came back down nicely. All time volume PR on pullups, and not one ugly rep. Pressing is getting stronger. It would be progressing faster if not for my few party goings the past few weeks that really has disrupted my sleep and recovery. Happy with where I’m at. Back is recovering, slowly but surely. Needs more time, and as im opening things up with GMB, I’ll maintain my mobility by continuing to progress my locomotive and general ground movement abilities. Plus, it’s just downright fun. And the progress I’m seeing with it cant be mistaken.
2 Likes
7/7/2019 - GMB Elements W2D1 / Conditioning - 178.2
Completed GMB Elements W2D1. It was hard. 5 mins of Bear, Monkey and Frogger each (can rest within that 5 mins). Then, push for Bear, 3x60s with 60s rest in between bouts. Not to mention the warmup and post stretch.
I did it on a field and was sweating like a pig. Love it. Movements are getting better. Mobility is clearly improving, but have a long ways to go before it’s ‘comfortable.’
Also have to watch my sore right knee. There’s a lot of deep knee bending. It’s kind of flaring my always lurking right knee tendonitis, inflaming the fat pad from pinching it. More rest is coming due to the higher intensity sessions. Hopefully it’ll be enough. If not I will add a day of rest and extend out the program. Hopefully I’ll adapt some too.
After GMB was completed…
9x100@75% sprint/run repeats
1x200@75%
Good workout! May wake tomorrow new low body weight. Depends on what I decide to do for dinner.
2 Likes
Woke 177.7, new low by .2.
Did my daily McGill big 3 work.
Moving on from GMB. Knee discomfort is more than I’m willing to carry. There’s some things I just cant do anymore, sucks, but it’s the deal.
Still working on getting the back healed up. Slowly but surely it’s getting there.
Will work on light lower body mobility work on my lower days, along with McGill big 3. BW squats, lunges, band hamstring curls, glute bridge.
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Have you hit that 315 bench yet?
No sir, topped out at 300 even when I was 195lbs or so.
Down to sub 180 now, so, far from strength focused.
Too many injuries accumulated through the years to be chasing heavy weights, so priorities have changed. Still intense work, just not in 1-5 rep range.
Worked out at 4am this morning cause I couldn’t sleep. May as well be productive. Will post later. Woke at 179.8 due to shit sleep.
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7/9/2019 - Upper - 179.8
Warmup
Some lunges, supported BW squats, arm circles, band shoulder series
Axle OHP
25x6, 55x6, 75x6, 105x3, 125x6+95x9+55x14
-with-
BTN Pullups
3x10
-alt with-
Chest Supported KB Row
44x3x15
Giant set:
Purple Band Resisted Feet Up Ring Pushup
7, 6, 5+4(drop band)
-with-
Leaning KB Side Lateral
20, 15, 15
-with-
Chins
3x8
Workout at 4am, on two nights of very poor sleep. Got through it, barely.
2 Likes
Woke 176.5! New low by 1.2. A surprise. Low ab fat is peacing out.
This is the leanest I’ve ever been, emphatically.
4 Likes
Post meant for J’s log.
The ability to do 10 BTN pull ups in a superset with other pulling work kind of explains why your back looks so great. I still don’t know how to replicate that, though.
2 Likes
6/10/2019 - Lower/Cardio - 176.5 (new low, -1.2)
McGill Big 3
Band Shoulder Series x 2
Walking Lunge
44x10, 70x10, 88x10+BWx25
Incline Treadmill Walk
30 mins
Wasnt going to do any lower stuff, but decided to throw in some weighted lunges. Back still felt funny, but was fine.
Update pics - more side stuff poppin
6 Likes
God damn, dude. Shredded to the bone.
BTN pullups (and BTN neutral grip pulldowns) are some of my favorite back exercises. You can’t subconsciously kip because you need to have your body slightly forward, so it’s just all back. I like the idea of SSing them with rows, I usually do rope Pullovers with them and it’s hell.
1 Like
Is that a tan or just better lighting than the garage?
2 Likes
Thanks. Yeah, I tend to go for the tortious combos too ha. I need to get some pullovers in too, thanks for the reminder.
Big time tan improvement, been outside about 2 hours per day shirtless for a few months now. Lighting better too. The garage sucks.
3 Likes
Really shredded Iron, looking good.
BTN pull ups is something, I’m just hanging there trying to pull myself up, haha.
1 Like
7/11/2019 - Upper - 178.5
Warmup
Lunges, glute bridges, arm circles, band shoulder series
Flat DB Press (5s ecc, R/P)
10x10, 30x10, 50x10, 65x12+3+2
-with-
Pullups
15, 14, 12
-with-
PC Facepulls
3x15
Side Lying on Bench Lateral Raise
10x3x15
Standing Single Arm OH Ext
18x20+15+10+5 (nonstop, switching arms)
Quick one tonight. That tempo flat press r/p was hard. Really fried after thr first mini set, as shown by the 3 rep set after lol. Will hang here until I get 20 reps total with the r/p set.
2 Likes
Just use a band for some assistance and work up to doing them without
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Got a PT apt today at 2:30 to continue to work on this back. It’s still resisting loading, which is really damn annoying. My sports PT guy has opened his own practice and his partner is a back specialist. Hope he’s the answer!
2 Likes
If you want to improve your handstand it’s all about the shoulders. Very deliberately try to keep your body to shoulder angle at 180 degrees and always have them fully extended.
The best way to practice making this shape is to lay flat on your stomach. Actively push each body part into the floor. Toes, knees, hips, squeeze glutes, push chest down, armpits into the floor, chin into the floor. Now crawl your fingers as far away from you as possible, extend your shoulders to your ears and push everything into the floor hard. This will give you the long tight shape you need. Once you can hold this shape it’s really pretty easy to balance
You’ll see in the video that when my shoulders compress I tend to struggle. this one is working on transferring weight to one arm for a one arm handstand. Don’t know if Ill ever get there lol
3 Likes
Thanks! Vid didnt work though?
I’m not so concerned about the gymnastics stuff, just want my general mobility improved. Any money mobility moves that a novice can work on for awhile, that are best bang for your buck?