Today
pull ups x 10
log clean once strict press reps 67x5, 77x2, 87x2, 92x4 x 6 sets
fs 45x10, 135x2, 170, 185, 190x7 x5 sets
pull ups x 10- rough pull up day! NOT my best!
clean grip lunges 4 reps each leg then 4 reps again then 8 fs wt’s used 45#, 65#,85#, 105#
ss log clean and strict press each rep 72# x 5 x 4 sets
4 rounds of:
tbar carries 187# x first round- 500 feet, 2nd 380 feet, 3rd 250 feet, 3rd 200 feet
cable high pulls x 20 - still not so sure about these, giving them a go
iso row machine x 12
face pulls x 15
rear delts x 20-10
found the rogue row attachment I was looking for so did rogue rows x 25 reps 25# on it, then 4 sets of 15 with 50# loaded on it
2 rounds of
triceps x 15
oh triceps x 15
face pulls x 15
Something weird is happening at turbo gym…and I’m not sure I’ll like it. They are either dividing it up into 2 sections, or they are cutting down and it’'ll be 1/2 the size. Its currently half the size and its a mess! There is literally equipment everywhere and a new wall right down the center. No room using the strongman equipment either. I did the carries in a section they had emptied out that I still had access too which was suspiciously painted over the big mural they had with the gyms name on it and the PR boards.
Oh well. If they are cutting down the size then I’ll peace out and find another spot to train. I joined mainly for a place to do indoor carries and there is zero room for that now… I’d miss the sand bags, log and stones and stuff but the indoor carry space is really what I treasure! I miss all that space! We’ll see!
Today
dead lifts 45x10, 135x2, 185x2, 225x2, 265x3, 290x2, 315x5 x 3 sets, 225x10 x 3 sets
rdls 95x10, 145x20 x 3 sets
stepmill x 20 mins
1 min each for back extensions, donkey kicks each leg, heel raises each leg
3 rounds of:
power row the tank
reverse drag the tank
pull thrus x 15
rogue rows x 15
-csr x 10
COOL! Felt good! I have cut back on my caffeine intake over the last 2 weeks. First it was to see if it’d help me be able to nap before overnight shifts, now I am seeing if I even actually need it.
I’ll still do pre-lifting coffee or walmart energy drink boosters for lifitng day before lifting which will be in the morning, yet I have cut down during the day. I am a big Diet Mountain Dew Girl however I have found I don’t need it that much and have considerably reduced my intake to 2 cans a day even on my days off. It always been more of an enjoyable tasty drink then a caffeine boost drink for me- the Diet Mountain Dewbies! Some people drink wine, I do the DEW!
I do however still love some ice…oh! I am a ice chewer! I fill my pockets with ice cubes when I am driving long distances like the hour to my parents or to help de-stress going on the highway! I LOVE ICE! That is
probably not the best for my teeth… Maybe I can swap the dew $ for a splurge instead on the fancy store brand ice bags which are softer than my homemade ice and considerably more posh.
Crushed ice however is the BEST! I guess I could make my own crushed ice too! My sister just gave me a juicer! I am going to attempt to juice stuff too however that’ll take time to figure out and she has promised to help me with recipes. She swears by juicing to help with her lymphodema - she has had various cancerous lymph nodes removed so her lymphatic tract is redirected and shortened. She gets back up of fluid in her limbs, the juicing helps promote flow of everything.
Today
pull ups x 10
fs 45x10, 135x20, 155x15, 175x10, 195 x 4
pull ups x 9
t bar oh press form safeties empty x 7, plus 10# x 7, plus 15# x 7 x 5 sets
5 rounds of:
t bar carry unknown wt ( 225 # or 235?) x 3 trips first go then 2 2nd and 3rd, last 2 rounds around 1 trip - grip was crap!
rogue rows x 15
csr x 10 added wt last 4th and 5th go
smith machine lunges 4/leg4/leg 4/leg 4/leg/ then 8 back squats
wt’s added to smith 0#, 20#, 40, 60, 80
smith machine back squats wt on bar 90# x 20 x 5 sets ss push the tank fast-ish low tension on it
3 circuits of:
rear delts x 30, 25, 20 ( up in wt down in reps each time)
face pulls x 20
low cable high pulls x 20
3 rounds of:
triceps x 20
oh triceps x 20
face pulls x 20
Tried a few other pulley things then felt done. I forgot to do my pull ups mixed in BLAH! I woke up ready to go at 2am so I did even though its my day off. I think the caffeine reduction has been a surprisingly good thing and easy to ditch which was even more of a surprise to me.
I never really felt the need to cut down since I have never been all amped up with negative effects from it any more, but it appears to have helped me get to sleep and stay asleep “long time”! I had a need for it tons of caffeine for sure at one point in my life mostly due to my doing ER- I keep going back to my job and work environment, however it really is a major factor for me because I take my job very seriously-- but not so much anymore. :D! COOL!
Its COLD! A big drop in temp form 77 to 24 right now! A bit of icey stuff outside covering the streets. I’m am waiting for the sun to come up to see if I can get a decent walk in for my girl! She does not mind the cold one bit, I will bundle up!
Today
Pull ups x10
push the tank, pull the tank a bit for a warm up
Smith machine 1 1/2 back squats wt added to bar- 0# x 10, 30x10, 60x10, 80x10, 90x10 x 4 sets
pull ups x 8
smith machine back squats 90x5, 120x5, 150x5, 170x5
ez bar zercher squats wt added to bar 0# x 10, 50# x 20, 70# x 20, 90# x 10 ss walking lunges x 60 ish feet
neutral grip pull ups x 7
snatch grip rdls 45# x10, 95# x 15 ss cable pull thrus x 33 x 3 sets
back extensions x 20
3 sets of face pulls x 15, triceps x 15, oh triceps x 20
y’s, l’, w’s x 5 each x 3 sets started with the bench lower, then up, then up higher
Malibu walk! FREEEZIN and BEAUTIFUL OUT! 19 degrees! We got a decent first snow of a few inches. Its FRIGID!
Yesterday afternoon- another Malibu Walk! Must warmer this time, 40’s instead of 19! Such a great time of year for dog walks! I have the best dog ever too , so wonderful!
Today I woke up early at 3:50a for a weekend day ready to go! Super fresh! Sleep has been really good with the drop in caffeine/better caffeine timing.
I know! I am the last person who would ever think this but it seems that the caffeine really did affect me in a adverse way- lightly flavored me with anxiety. “Anxious” seems like a harsh word for it but it probably is right. Stimulated!
I didn’t even realize it, yet I can tell its absence. NO head aches so far since I do coffee in the morning still however no more caffeine after 12pm and limited overall reduction in intake before then.
So this was done . I’m home now and waiting for the sun to come up to take out my girl!
Stepmill x 20 mins
some other light stuff too all ss together for 4 ish sets
cable pull overs x8, neutral grip pull downs x 8, lat pull downs x 8
smith machine high rows x 12, rogue rows x 15, neutral grip pull downs x 8
Nice! Not heavy at and I am brand new at pull overs. My arms are so long I have to be careful not to go bananas on wt that will yank my shoulders out of place and bust them up.
Today
pull ups x10
log clean once strict press reps 67x5, 77x2, 87x2, 92x5 x 5 sets
fs 45x10, 135x2, 175x2, 190, 200x5 x 5 sets, 200 x 4, tried a belt 200 x2
pull ups x 10
4ish rounds of:
log clean and strict press each rep 72# x 5
pull ups x 8,7,6
clean grip lunges 4 reps /;eg/4 reps per leg/ 8 fs wt used 45-85#, last set did back squats/ normal lunges instead
4 rounds of:
t bar carry 187# first trip x 10 back and froths misc distance, next 6, 4, 2
rogue rows x 25
iso row machine x 12
face pulls x 15
-rear delts x 15-12
I just canceled my turbo gym membership after this month The change I was curious about was its now 1/2 the size…I actually thought it’d be a better change but its not. No room for the carries which I like the best, still all the equipment but just not enough space for me. I will miss that! i already miss it ! Super squashy in there now.
I will really miss that log! So I will try and find one myself! Doubt I will be able to find the same thing but I’ll look, or look at another gym that might have one that’s closer to me. I did love that turbo gym but its not enough anymore! Need space! I can do a lot at 24 hour fitness and I have enough stuff at home I can do outdoor carries.
Yep…no more stones, sandbags, lots of stuff come 2 weeks. I can’t justify going there if I can’t actually use what I want even if it’s there! I enjoyed it while I had a chance that’s for sure!
I imagine it’s a pain in the ass to be a strongman gym owner with all the crap and mess so really it’s not a big surprise. Denver is $$ too so it seems to be easier to cut down to serve the powerlifting side more for also carte gym stuff.
They seem do better as a strongman team type environment where you can take stuff outside, have multiple people to help move all that stuff outside, be in the daylight, etc. No my style of by myself training.
I did find a 10 inch log for $160 that I am winking at…just need to think about it a bit more!
Today
dead lifts 45x10, 135x2, 225, 265, 285, 305, 275x9 x 3 sets, 225 x 18 x 3 sets
rdls 135x10, 185x10
cable pull thrus x 33 ss zercher gms 65# x 10 x 3 sets
4 rounds of:
cable pulls around shoulder height x 15
csr slow x 12
smith machine high pulls x 12
face pulls x 10 ss low cable pulls x 15
pulled the sled belt on waist x about 5 mins back and forth
triceps extensions machine x around 2 mins
rear delts x 30
That’s that! I found a log…and I purchased it not sure when it’ll get here yet. A 10 inch log from titan for $167 which I think is a steal! I hope its not too big to use in my apartment- as in my ceilings are not high enough- because that is where I’ll use it most likely.
I can haul it to the field too and do it outside. I HAVE missed that outdoor exercise lil burst of freshness to my lifting ! So in a way the gym change is a good thing. Less $ per month on a membership, less driving for me which is better for me as well.
Adding oh work has really changed my body in a good way so I need to keep it up and barbells do not work for me or my wrist for oh. The hex bar at the gym is ok form the rack, however I really like how cleaning a log works my legs as well. Barbell cleans don’t do it for me–log does!
Today
pull ups x 10
log clean once strict press reps 67x5, 77x2, 87x8, 92x7, 97x4
90x8, 95x6, 100x3
92x6, 97x4, 102 x 1
pull ups x 10
log clean and strict press each rep 70x8 ss 9 pull ups, 72x7 ss pull ups x8, 75x6 ss pull ups x7, 82 x 3, the 67x5 ss 6 pull ups
4 rounds of:
t bar carry 187# first go 500 feet, 2nd 400 feet, 3rd 300 feet, 4th 200 feet
rogue rows x 15 slow
iso row machine x 12 slow
face pulls x 18
rear delts x 18
4 rounds of:
cable rows mid height x 15
low cable high pulls x 15
neutral grip or chin up grip pull downs x 10
pushed the prowler plus 90# x 5 mins, 20 back and forths (on cement so its easier) high handle one way low the other going fast on the low handle pushes
3 rounds of:
triceps x 20-25
oh triceps x 20-25
rear delts 30- 25
y’s, t’s w’s x5 each lower height to higher height on the bench - 3 sets total
kb oh waiters walks 15# x 50 feet /arm
The turbo gym is a bit more organized today. It surprised me when I got there. I thought, well I can work with this since things are arranged better…then 2 people showed up at the end of my lifting and I realized, oh no I WILL not. I could if I had too, I don’t want to. Suddenly there was no room just with 2 other people there! I miscalculated before and can see now the gym is a 1/3 - not half- the size compared to before. BIG change.
Also one the drive there- at 3am no less- a police chase went by and a guy who must have been going over 90mph blew by me so fast my car swerved on its own. Then the drive home even at 5:30a had a ton of crazy driving people who seem to have no idea about basic driving safety…yeah, I am over driving to that part of town. Denver has grown so much even in the last 2 years we have had a big increase in traffic. No thanks!
Any who! My log should be here tomorrow! I am very excited to meet her!
I have a dream Girl though, and here she is! It’s that time of the year for walks and walks and walks! Here she is after the second hour long walk of the day. Super Sniffer the whole time!
The change I was curious about was its now 1/2 the size…I actually thought it’d be a better change but its not. No room for the carries which I like the best, still all the equipment but just not enough space for me. I will miss that! i already miss it ! Super squashy in there now.
