today
fs 45x5, 115, 135, 155x8, 175x3, 135x9, 135x10, 135x11, 135x12
ghrs x8, x9, x10, x11
today pull ups at the gym which I HATE.
around 5 sets of 6, then a set of 5…lost track so maybe around 45 total?
trciep pully stuff
lat pull downs
snow walks
First real deads of the entire year to see where I stand.
bar, 135x2, 185x2, 225, 245, 265
anderson zerchers 135x5x5 sets
ghrs x10, x5 knees on pad
I’d like to add for my own memories sake i woke up at 4:30 for this. Took like fifteen mins , warm ups of bw glute bridges took nearly longer.
Minus 15 degrees this morning at 5. I roll my window down in my car to see better and it gets frozen DOWN! Argh! Had no other option but to just park it in front of the gym and…hope for the best. SO my lil workout today was me a bit upset and just…kinda helpless to whatever my car decided to do.
Good news is after I gymed it I started it up and it went up like no big deal 
so here’s today
glute activation
fs 115, 135, 155, 175, 190 fail…
135x15, 135x14, 155x10, 165x5
ssb squats bar only x10 x 2 sets
today
13 sets of 5 pull ups
bw glute bridges x100
ohs 111x10 x4 sets
bb Bulgarians 95x5 / leg x 6 sets
reverse alt lunges 95x5/leg, 115x5/leg 130x3/leg
oh bulgarians bar x10
ghr x35
today
fs 115, 135, 155, 175, 185, 195
135x20, 135x10, 155 x7, 175x3, 185x2
mp’s 45x10, 55x10, 65x8
ghrs x40
today
fs 115, 135, 155, 175, 185, 195
135x20, 135x10, 155 x7, 175x3, 185x2
mp’s 45x10, 55x10, 65x8
ghrs x40
today
glute bridges bw x130
anderson zerchers 135, 185x3, 185x5, 185x6, 185x7, 185x10
late pull downs
bent over rows on cool machine set up thing
Good to see you back at it. You have provided a lot of work inspiration to me through posting your workouts. I have a question, if I may, Anderson zercher is the bar in the crook ok your arm and starting in the bottom of the lift?
Hey hkd!! THANKS!! I really appreciate that! and Yep! Exactly, I like them better that way! I just feel I do them better and get more of a deadlift type effect form the start.
today
another first kinda real deadlift day
45, 135, 185, 225, 255, 275
185x6, 185x8, 185x10, 185x 10
Freezing fog today (/) yeah sounds strange to me too.
So the once or twice a week early morning lifting seems to be going ok. I give myself a lot of leeway since anything is better ten nothing, and I just chill about 20 mins pre lifting instead of getting up and walking Moss. He’s still in bed until afterwards! And its a bit easier to get up at 4:30 if its NOT to go to work or to go immediately out in the freezing cold and walk.
[quote]brute_fury wrote:
ghrs x40
[/quote]
How is the back feeling? Both squats and deads look good and the Glute Ham Raises are just impressive, I still can’t do a single rep yet, it’s more like slowly going out to superman position and then cheating to get back up.
Hey Scotto! So far so good on the injury! Going super slow helps!
And as for the ghr’s I know mine are not text bookperfect, but i count them regardless. And a good quality ghr device makes a world of difference on what you can do to adjust for your leg length appropriately! I’m no form nazi on those but I thing I do them for the most part correctly since I feel them in all the right spots!
today
bw glute bridges x110
fs 45, 115, 135, 155, 175, 185, 190, 195
145x15, 150x10, 155x5, 165x4, 175x3, 185, 190
today
18 sets of 5 pull ups
bw glute bridges x 110
ohs 121x9, x8, x8, x7, 131 x6
bb bulgarians 115x5/leg x 4 sets
ghrs x20, x8, x9
over head carries pre loaded bb’s 30# x whatever length of distance around the gym, 50#, 60#
today
bw glute bridges x 110
fs 45, 115, 135, 155, 175, 185, 195, 200, bombed 205
145x17, 155x10, 165x6, 175x4, 185x2
Anderson zerchers 135x5, 185x5, 185x8 x 3 sets
today
mps 65x8 x 4 sets
cool non-supported chest supported row 4 sets of 8
tricep pull downs 4 sets x 8
tricep extension on machine 4 sets x 8
cool lat pull down machine- not a pully! 5 sets of 5
I hate upper body. But I hate pully work even more. That entire pully machine thing- not sure the proper name but its what you do lat pull downs, face pulls, extension blah blah you know what I am talking about- is gyms sucks my will to live.
I just can’t get over my boredom to ever complete stuff! Finding theses cool kinda 1970’s machines was a greet treat
I see those fronties are back!
AH HEY 2 B!! Sorta back! I have some plans on mixing up my return a bit! But I will never leave those fs!
today
bw glute bridges x 110
deads 205x10 x 4 sets
ghrs 4 sets of 8
kb swings 25# x30, 44# x20
Moss’s back pack came in the mail! Ha ha! I tried loading it with 8 pounds but it was too much all at once for him to get used to. About 20 feet into our walk ,after he fell over , tumbled, rolled over, I took 4 out for my own pockets. we shared a 4 pound wt walk each.
today
bw glute bridge x 115
fs 115, 135, 155, 175, 185, 195, 200
145x20, 155x0, 165x8, 175x5, 185x2
I’d like to report Moss is now up to 8 pound in his wt’d backpack walks. BUFF! He loves it too, smiles the whole way when he wears it and looks for it when its put away in my apartment like a lost toy. He needed a job 
yesterday
pull ups 17 sets of 5
today
ohs 131x8x3 sets, 131x6
push press only 133
bb Bulgarians 111x8 / leg, 111x7 / leg, 95x10 / leg
clean to push press 89# x5, 89x6, 89x7
over head carries with a 15# db in each hand for misc distance in mini laps around equipment-but it felt to awkward on my clavicles changed to bb
pre-loaded bb over head carries with #50 x3 separate trek of misc distance in mini laps around equipment
ghr 3 sets of 10
today
bw glute bridges x 100
fs 45x8, 115, 135, 155, 175, 195, 200, 205
155x14, 165x7, 175x5, 185x2 x 2 sets, 190x2, 195x2
anderson zerchers 135x2, 185x2, 205x2, 185x3 x 4 sets, 185x8