She’s also embracing her inner cat! Time for belly rubs!!
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I know! That stretch! :D!
Today
pull ups x 10
t bar dl’s empty (77#) x 8, 187x8, 237x 8, 257x8, 277x 8 x 6 sets
t bar cary 187# x 5 mins- with drops/regrips
pull ups x 8
prowler low handle push x 50 feet, high handle push x 50 feet wt added- 50#, 70#, 90#, 110, 130 , 150, 170, 190, 210 ( added 20# each go)
4 circuits of:
- rear delts x 10-15
- seated rows x 15
- neutral grip pull downs x 10-15
- oh tricep extensions x 25
reverse drag the prowler x happy knees
power row the prowler x happy shoulders
Malibu Walk!
It must be time for the high school kids to start training for sports teams. We saw a herd of kids running around the trail today in one of those bunched up 10-15 runners in one clutch/swarms they do. I do not envy them one bit! They passed us three times…so that’s around 6-7 miles at least. HA HA! Have fun kids…running :{
Not a ton of pull up power today so I feel like I can rest them a week too. Why not?
Today
Malibu Walk! In the misty/muggy 7am time.
I slept in today a bit , this is the scene I woke up to yesterday after a morning nap. :D!
The vet tech in me just hope’s this new stretched out Malibu snoozing is not some sign of gut pain or something…she’s been doing it a TON the last few days! :D! So far it seems to be just her being beautiful and loving it!
Gym stuff today
fs 45x10, 135x30, 155x15, 175x10, 195x5, 215x2 x 2 sets, 195x5, 175x5, 155x 10, 135x7
smith machine back squats wt added to bar is what is listed
bar x 10, 50# x 5, 70# x5, 90x10 x 4 sets, 110 x 5 x 2 sets, 50 x 20
rdls 45x10, 95x8, 145x8, 195x8 x 4 sets
used 25’s for a bit of a longer rom like this. The length of the wt loading is different too! And it pulls differently because of that extra weight “lenght”
seated rows 3 x 15 one grip style, then 3 x 15 another grip style ss oh triceps x 20
neutral grip chin/pull ups x 5 ss back extensions x 10 x 4 sets
wt supported machine chins x 10, x7
That’s it! Feeling good! I am almost afraid to write this new goal of mine as it involved facing a big fear of mine- to do a "225/ 2 45’s loaded on teh smith machine back squat.
I am VERY afraid of stiring up the old back squat injury ( or it could have been form deficit dead lifts with bad form? no idea…at that time of my life I had a MASSIVE AMOUNT of personal stress and I let it take over my common sense for lifting) that had me off wts completely for about 3 months years ago…but I want to try.
I’m going to go super slow! Today was the heaviest I’ve done in a very long time- 2 45’s and 2 tens loaded on it. I do have a lot more sense lifting then I used to and I brace-to death- like I’m holding a yoke any time I’m on that smith machine…I hope I can be smart and go slow, and “back squat” sorta again!
I don’t care anymore about proving myself even to myself- I want to do things smart and safe. I use belts, I use knee sleeves, I use straps, I drink my dextrose in my water to fuel my workouts.
Its a good feeling to have been able to drop a lot of the bro nonsense and eating disorder, obsessive compulsive behavior I’ve let take over my training for years. I have always enjoyed lifting and looked forward to it, but having the stress of that above listed negative stuff off my back is a relief and has only recently been the case in for me.
I’m just better a coping with things. I also have LESS to struggle with at work, my personal life and for that i m very proud and grateful. I’m not any stronger, I am more confident in what I know I can handle and what I don’t need to put up with, have my own back more. WORD UP!!!
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Today
pull ups x 10
log clean once strict press reps empty log (67#) x 8 x 5 sets
pull ups x 9
fs 45x10, 135, 170, 195, 215, 225x2 x 3 sets, 200x4 x 4 sets, 185 x 6 x 3 sets
pull ups x 7
dead sled carry sled plus 40# x 500 feet- dropped/ re-gripped twice
pull ups x 6
4 circuits of:
- rear delts x 15-10 up in wt each go , last set heaviest I’ve tried x 10 then right away half the wt x 20
- seated rows x 15 up in wt each go, same for last set here as above
- neutral grip pull downs x 20, last set same as above
- oh triceps x 20-25
kb bell up waiters walks x 100 feet with 15# an arm, then aorund 75# with 25#
Cool!
MAN was the gym a swamp today! Humidity has to add 10 pounds to everything! NO thanks!
I’m contemplating making some extra cash in the next 2 months pulling a few over night shifts here and there…my work is so desperately short staffed on ON they are offering a nice bonus for it. I dunno. Its been at least 6 months since I did a real overnight shift. I might talk myself out of it or maybe I might grin and bear it to make some extra money. I haven’t been able to put any away in savings since my rent went up but…sleep!
Also a crazy coworker works that shift. Her eye’s bug-out- CRAZY. One of those people who is always on the precipice of loosing it in front of your face over very minimal things… So…I dunno.
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Today
dead lifts 45x10, touch and gos all the next 135x2, 185x2, 225x2, 255x2, 285x2, 305, 325 x 3, 320 x 4, 320 x5
rdls with 25’s ( longer rom) 145x4, 195x4, 225x4, 245x5 x 3 sets, 195x10
3 circuits of:
- light csr x 10
- neutral grip pull ups x 5
- chin ups x 4 reps first set then 3 the last 2 sets
- oh triceps
stepmill x 20 mins
Total extra credit day for me today since I DID NOT WANNA! OHHHHHHHH I WANTED (still want!) TO SLEEP!!! HA HA! Made me reconsider those overnights…ugh I still don’t know if I’m doing them. Whatever.
Pleased with the 320! Don’t care if its only touch and go, its done so that’s that. My hammies need the extra stimulus!
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Today
pull ups x 11
log clean once strict press reps 67x5, 77#x8x5 sets
pull ups x 10
stone loads 107x3, 140x3, 210, 220- after a few fails, fail on 245
sand bag loads 160# x 3 x 5 sets
sand bag carry 160# x 200 feet x 3 trips ss walking 200 feet
sand bag carry 200# x 75 feet
pull ups x 9
t bar carry 187# x 5 ish mins, drops and regrips, did most of it on the lower grip of the handle/upside down to be new and fancy
pull ups x 8
3 circuits of:
- rear delts x 30
- claw grip seated rows x 30, last st was heavy x 10 then right away light for 20
- neutral grip pull downs x 30 up in wt each go
- oh triceps x 30
- pull up reps 7,6,5
pushed the prowler plus 200# x 200 feet x 2 times- on slick cement so not as difficult
tbar attachment trap stuff/rows x 3 sets of 20
Malibu Walk!
I am happy I was able to get the 220 stone today! Its been a while! And it also loaded with a lot more space /height on the platform. As in I was able to get it launched up with room to space- higher then I typically can which is good!
I’ll credit the super awkward sandbag loading for that. Stones are hard to pick up/lap for me but LOADING a sand bag is WAY harder! Flip flop sloshy sand bag is always a challenge!
Not the most exciting lifting at turbo lifting today but I am ok with it. My shoulders are feeling ok and I got a few good sets of pull ups in. I have been having a lot of trouble coordinating my carries. Part of it being being cautious for a few niggling calve cramps and also a bit gym etiquette related. I don’t want to monopolize the whole runway when people are there, or I can’t because others are using it as well.
Today at 4:30a it suddenly became couples lifting day at turbo gym. 3 couples showed up for “I’m a Guy So I’m training My Girlfriend Day”
The things you do for people you are dating-- well, not me!
That entire scenario I absolutely cannot stand! It raises my blood pressure! One more thing to tick off the list of shit I won’t do, I will not let a guy I’m dating coach me! Coaches and boyfriends should be two different people in my book.
Everyone was cool, no on was rude at all, and as far as I could tell every girl seemed to be wiling to do whatever they were doing. Its the fact that I have a REAL dislike for…THAT and would rather not be around it. HA HA!
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Dog and Cat and Deer Flash from this week - so far!
A run of 5 Golden’s, hound dog Hank, and two misc mutts
A lil kitten who LOVES his pain meds! He has a dislocated jaw–don’t worry as he also has great owners who are fixing it and he has pain meds on board which he clearly is enjoying :
A girl we meet today!
4 Likes
Today
Malibu walk!
Gym stuff
fs 45x10, 135x2, 175x8 x 8 sets, 195x4 x 2 sets, 215x2 x 2 sets, 135x8
smith machine back squats wt added is listed 0 x 5, 50#x5, 70 x5, 90x12, 110x11, 130x5 x 5 sets, 110 x 20
rdl’s longer rom/longer “load” by using 25’s bar x 10, 145# x 15 x 4 sets
3 circuits of:
- chest supported rows x 20 up in wt a but still light
- t bar attachment rows x20 added wt each go
- zercher gm’s 75# x 10
did 3 x 10 light- medium wt seated rows
glute stuff 70 reps per leg of donkey kicks and heel raises, then sets of hydrants etc etc…total reps of each exercise per leg was 100
That’s that! I am a bit disappointed I didn’t feel much of a leg pump today…I got a too focused on doing the reps I did of things too depth, powerlfiter mind instead of build my legs mind…when I know already by now I need to do them high and jack rabbbity to get a pump going and that leads to bigger legs. mmH. Its a mental hang up I should have been able to push aside but whatever.
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Update:
Did some dead hangs on the pull up bar at my house! Read a article about it helping shoulders so I did it. Waited a few minutes between each go.
dead hang x 30 seconds, x 45 seconds, x 1 min
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Today
Malibu Walk! On the first few feet of the trail a coyote rushed by us into the grass five feet away, a squirrel ran from the ground up into a tree, and a bunny sprinted across our feet. Malibu was totally overwhelmed by choice!
Luckily she is a smart girl and she decided to simply look very happy then do a full body shake to clear out all the excitement!
At the gym some stuff to rehab/prehab/active recovery/get out of the house
oh carries x estimated 100 feet 45# fixed bar, then 70#, then 90# x 4 goes
3 circuits of:
- lateral raises on a machine x 15
- front plate raises x15
- rear delts x 15
3 sets of neutral grip chins/pull ups x 5 ss oh triceps x 20-25
neutral grip pull downs 3 x 10 light to medium wt
sled stuff- pulls , reverse drags, power rows, pushes, super mans etc
carried a 45 plate per hand ( they have the handles/hex plates) x around 200 feet
body wt only step ups on the big stuffed animal tire x 1/2 a 80’s song
Feels GREAT to do the oh carries! Its been a while! My shoulders instantly appreciated it! :D!!! My quads felt sore walking up the stairs too just now, could be doms from yesterday, or fresh doms from the sled! Either way I am WAYYYYY ok with THAT! Beef em UP!
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Today
pull ups x 10
log clean once strict press reps 67x7, 77x7, 82 x 5 x 4 sets
pull ups x 9
fs 45x10, 135, 170, 185x7 x7 sets, 205 x 4
pull ups x 8
step ups holding db’s in hands 10’s x 30, 22.5’s x 30
pull ups x 7
step ups holding db’s in hands 35’s x 30
pull ups x 6
oh snatch grip bb carries x 100 feet 45#, 75#, 85#
3 circuits of:
- rear delts x 15-10 up in wt each go
- seated rows x 20-10 up in wt each go
- neutral grip pull downs x 15 up in wt each go
- oh triceps x 20-15
a few sets of pull ups mixed in- a set of 4, 3
sled pulls with strap around waist x 100 feet 45#, 90#, 135#
That’s it! I am trying to figure out what stimulated my quads Saturday so I added in the step ups and sled. The step ups were interesting, next time I might have the ssb bar instead, but the db’s are nice grip work.
My grip strength has dropped a ton! However grip is one of those things that you can always get back with a bit of focus and time on it. I know I have a good grip once its fully awakened!
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Today
dead lifts 45x12, 135, 185, 225, 255, 285, 305, 320, 340 x 2 - touch and go
rdls 135x5, 185x5, 225x5, 245x5, 265x5, 275x5
regular dls touch and go 225 x 15
stepmill x 20 mins
sled pulls belt on waist x estimated 100 feet 45#, 90#, 135#, 180#
reverse drags x 100 feet 135#, 90#
power row x 50 feet reverse drag other 50 feet 90#, 45#
I very nearly slept in today. So the minimal deadzos are fine- better then nothin! 340 x 2 is nice even if its touch and go. I’ll take it! 275 might be the heaviest rdl I’ve done as well, so there’s that!
I filmed my pull ups from thursday! Some times you get a nice camera angle, and I am proud of this view of my lil upper back-- it HAS changed! :D!
I must keep telling myself to be smart don’t get injured being stupid chasing temporary relief for anxiety. DO the work you know you need to, keep it up, and earn it or it’ll go away- or NEVER show up. Earn it earn it earn it. Keep it up keep it up keep it up.
My hammies look a more alive too! ;)!!! DO WORK!!!
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Holy cow ! Your back looks amazing!
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Nice muscles
Looking great
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Very impressive.
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Thanks!! WOOOOOHOOO!!
Today
pull ups x 10
log clean once strict press reps 67x4, 77, 82, 87x4x4 sets
pull ups x 10
normal bar push presses bar x 5, bar plus 10kg x 5, plus 20 kg x 5
sand bag carry 75# x 1 min
stone loads 107x5, 140x5
sand bag loads 160x5 x 4 sets,
carry the 200# bag 75ish feet to lower platform
sand bag loads 200 x 2 x 2 sets
carry the 200# bag the other 75ish feet
sand bag carries 160# x 200 feet x 2 trips, x 220ish feet x 1 trip
t bar carries 187# x 5 mins multiple drops/regrips first after 300 feet, then every 100 feet or so
pull ups x 10
3 circuits of:
- t bar attachment ( another name I have seen is “rogue row”) x 12 holds on top
- rear delts x 20
- seated rows x 20
- neutral grip pull downs x 20
- oh triceps x 12
- tricep rope extensions x 12
last thing was a set of 10 heavier rear delts on it own
Malibu walk!
Cool!
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COOL MALIBU WALK! - in the 60’s!
Gym stuff after
Today
fs 45x10, 135, 155x20, 155 x 15 x 2 sets
t bar oh press from safeties empty bar x 8, bar plus 10# x 8 x 4 sets
smith machine back squats wt added on bar is what is listed- 0# x 20, 50# x 20, 70# x 10, 90# x 10, 110 x10, 130x10 150x10, 170x10, 180x5, 90x20
back extensions x 15 ss rdls 45x10, 90x15, 145x15, 195x10, 245x5, 95x20
rogue rows/tbar attachment 3 second hold on top x 12 wt’s added 0-45# ss plate raises x 12 - did 3 sets of this combo
4 circuits of this, up in wt each set:
- face pulls x 12
- triceps extensions x 12
- oh triceps x 12
rows on a machine 10 reps on grip/10 reps another grip up in wt each go x 4 sets ss chins/neutral grip pulls ups x 4-3 reps
lateral raise machine x 12 ss rear delts x 20-10 up in wt each time
step ups on stuffed animal tire x “KLS is Gonna Rock You” ( 6 mins)
Donezo! I did my goal of 4 45 plates (total) 180# for a back squat on the smith machine! Heaviest “back” squat I’ve done is years and years.
I belted up for that too! Yes, that was me with a warming belt and a single prong leather belt back squatting in the smith machine. What are YOU gonna say about it?? :D! I can look very intimidating when I want to BRO.
The belt helps! I will wear it more! Not a ton of help for fs for me at least because its a bit more confusing using it on a fs then a back squat on Mr. Smith Machine! My upper left butt cheek is a bit sore, which is typical for me on back squat stuff. That’s where my old sleeping dragon of an injury lies, the left side/lumbar area. I hope I was respectful to it today bracing for all I was worth.
I’m feeling Large and In Charge. Its different. I know its a relatively small change to my body from an outsiders view, but I can be very body conscious and also dysmorphic. I palpate my arms, feel my body a lot and notice changes quickly for better or worse. I am trying to embrace the Beef as I think its what my genes have wanted to do for a long time but I didn’t want to be that size. The reason for that is vast of course.
Anywho! I feel good! I’m way less lean yeah, but I have more substance to me- my legs are harder, my arms are bigger, I also MAYBE felt a tricep!
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Will totally be stealing this, and using as often as possible! LOL
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