@QuadQueen some good suggestions, thank you! The franks is actually just franks hot sauce I probably should’ve specified that, I know some people call hot dogs franks haha and yes I’m planning on doing away with the breading on my chicken breasts soon, got a bit carried away trying new things in the kitchen!
Same thing with the breakfast burrito, will probably drop the tortilla soon and just have that as a “burrito bowl”. I think I read in another thread you’re actually a registered dietitian? Pretty cool of you to help people out on here, thanks again!
2 Likes
4 Feb 2024
Warmup airbike 5 mins
Manual labour 10 rounds:
-Deadlift x2
(1st 5 rounds 135, last 5 rounds 185. Weight is moving very easily but I’ve only got 275lbs of bar weight here at home so I don’t want to push things too fast.)
-KB suitcase carry 10 steps/side 24kg
-KB goblet carry 20 steps 24kg
-Airbike 60 seconds 50rpm
Books: 1 page “we make ghosts”, 1 chapter “can’t hurt me”
2 Likes
I really dug this book. The beginning is rough, and not as in “poorly written rough” but, as a father, reading what he went through as a child, my heart was just broken.
I pulled the trigger on “Becoming a Barbarian” Even got the hardcopy vs Kindle. Appreciate you bringing my attention to the author. Apparently Becoming a Better Beast pulls heavily from Nietzsche, so if I like this guy’s style, I’ll be excited to pick that up.
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@T3hPwnisher yes absolutely, I’m on chapter 5 now but those first couple chapters about his early life were brutal. Very impressive he built himself up to where he is today.
I’ve still got to read a more complete beast but I’m looking forward to it, glad to hear you picked up a copy though, hope you find it useful!
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5 Feb 2024
Airbike engine builder
5-4-3-2-1-2-3-4-5 minutes on the bike, 60 seconds rest between efforts.
37 minutes total, 246kcal
Books: 1 page “we make ghosts” and planning on another chapter of “can’t hurt me” tonight before bed.
8 Feb 2024
Only got 4 hours of sleep last night so skipped the morning workout before work. Was pretty drained after my 14 hour workday lol so just did this little circuit when I got home for the sake of doing something.
3 rounds:
Airbike 60 seconds
Airbike arms-only 60 seconds
Airbike 60 seconds
Farmers walk roughly 25m 50lbs/hand
Books: usual “we make ghosts” every day and still reading “can’t hurt me”, also reading “how to win friends and influence people” during breaks at work, didn’t realize this one was written during the Great Depression and is a bit tough to read because of how dated it is, but I’ll keep going.
9 Feb 2024
A1 Seated DB press 2x6 50lbs/hand
A2 DB row 2x8 50lbs/hand
A3 DB push-up 2x8
A4 band pull-down 2x12
B1 DB Split squat 2x8/ leg, 40lbs
B2 Band hamstring curl 2x8/leg
C. Fat DB curl/hammer curl, DB French press, band pushdown, calf raise, tibialis raise, calf cramper, DB bottom-half lateral, DB rear delt fly. 1 set each
Books: “we make ghosts” as always and still need to finish up “can’t hurt me”.
10 Feb 24
Airbike 10 minutes/70kcal
Bunch of different things during the 10 mins; arms-only, legs-only, easy, hard etc
Mobility x 10 minutes
Books: usual “we make ghosts” and on to chapter 9 “can’t hurt me”
Planning on a 8km trail hike tomorrow.
11 Feb 2024
5.8km hike, 1hr 40mins, 20lbs pack
Stopped halfway and had breakfast I brought with me, was a really nice time and I’ll try to do this once a week. Stats from Garmin Connect:
Books: usual we make ghosts and nearing the end of can’t hurt me.
1 Like
12 Feb 2024
Warmup airbike, scap pullup, scap dip, air squat
Strength circuit
A1. Zercher squat 4x4 135lbs
A2. Dip 4x5
A3. Pullup 4x3 band assisted
A4. Farmers walk 4x20m 50lbs/hand
Books: 1 page “we make ghosts” and will get through some more of “how to win friends and influence people” during breaks at work today.
13 Feb 2024
Warmup airbike, band pull apart, squat2stand
Same as yesterday:
Strength circuit
A1. Zercher squat 4x4 135lbs
A2. Dip 4x5
A3. Pullup 4x3 band assisted
A4. Farmers walk 4x20m 50lbs/hand
Books: one page “we make ghosts” and I’m on to the last chapter of can’t hurt me.
19 Feb 2024
Changing things up a bit, decided to try a variation of the 5/3/1 BtM program I’ve seen a lot of over in @T3hPwnisher ’s log. I say variation just because I’m limited in my exercise selection (training at home) and don’t have any small calibre plates to properly use the TM percentages as laid out in the program. Once the change plates I ordered come in I’ll set some TM’s and switch to using the sets/reps as written by Mr Wendler.
Today:
Warmup airbike, birddog, deadbug, band dislocates, hip mobility
Squat warmup sets
Squat 5x5 185lbs
First time doing relatively heavy squats in about 3 years, rep speed was pretty quick I just need to practice bracing properly.
Seated DB press
3x5 50lbs/hand
1x20 20lbs/hand + fatgripz
Pullup (band assisted) and Dip 25 total each
Band facepull 2x25
Band pull-apart 2x25
Forearms - wrist roller, levers, pro/supination, band hand opens
Books: Finished “Can’t hurt me” a few days ago, very good book. Finished another called “zero turn” about the lawncare industry and just started “cognitive behavioural therapy” to see if I can’t learn something.
2 Likes
In the interim, you can get a set of ankleweights from Ross or some place like that and wrap them around the barbell. I know @PowPowPunishment has done something like that.
I’m really digging “Becoming a Barbarian” dude. Very interesting and challenging perspective. The self-publicized aspect of it comes through at times, but the message is still pretty profound.
Hope you dig the program!
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@T3hPwnisher A good idea with the ankle weights man thank you for that! I’ve got a pair of 10’s,5’s and 2.5’s on backorder from bells of steel (They’ve got a warehouse near my work) so I’m hoping they come in pretty soon, otherwise I’ve just got 4 45’s and 2 25’s for bar weight.
Glad to hear you’re liking it so far! I know what you mean for sure, some stuff might not have gotten past a conventional publisher and might be a bit extreme, overall I really agree with the vibe of the book though, if there’s something there for the taking you might as well take it.
Definitely like the first workout even though I’m on a reduced version of BtM right now, very deceptive when you’re just looking at it on paper!
1 Like
20 Feb 2024
Airbike 10 miles
19 mins 27 sec 166kcal
Stretched a bunch of things afterward.
Books: Finished “cognitive behavioural therapy” and got some good insights from it. Also started “millennial millionaire” yesterday and will probably finish it up today. Usual 1 page per day of “we make ghosts” as well.
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Hey man, hope you don’t mind me nerding out with you here, but I was listening to the Dan John podcast on my way to work and he brought up his idea of “intentional community” that he’s spoken/written about before, and it dawned on me how much that resonated with what is written in “Becoming a Barbarian”. Which is so funny when you consider how very different both authors are (one a studied Christian theologian, the other a former member of the Church of Satan), but also shows the strength of the idea of seeking out to specifically create your own “tribe”. As I keep reading the book, it’d be fascinating to really explore the parallels.
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@T3hPwnisher no bother at all man! You’re right that’s pretty damn interesting two sort of polar opposites ended up at the same conclusion.
What episode of his podcast was it? I wouldn’t mind giving it a listen! Big fan of Dan John too tbh, planning on doing his 10k swing challenge at some point in the future!
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Oh, he brings up intentional community in a BUNCH of his podcasts. This was episode 234 that I was listening to, but it’s a recurring idea.
That 10k challenge is awesome. Totally transformative. Well worth undertaking.
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21 Feb 2024
Warmup airbike, birddog, deadbug, band dislocate/pullapart, hip mobility.
Deadlift warmup sets
Deadlift 3x5 185lbs
I think I underestimated myself here, probably could’ve done 225 for 3x5
Ring Row (bodyweight) 4x8
Parallel bar dip (bodyweight-assisted, 1 foot on the ground to get out of the bottom of each rep) 4x6
BB curl + fatgripz (45lbs) 50 total
Farmers walk 1 x about 60 seconds, 50lbs per hand
Books: Finished “millennial millionaire” during my night shift yesterday/this morning. Going to start “meditations by Marcus Aurelius” at some point tonight. 1 page “we make ghosts” same as always.
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@T3hPwnisher I’ll plan on giving it a listen tonight at work, thanks man! Yeah the 10k challenge is another one of those deceptively simple on paper sort of things haha
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