Another GREAT video! Behind the scenes seeing these massive dude just chillin or super amped to lift. Very cool! :D!1!!
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Today!
Malibu Walk at the break of dawn. I was up way early and we had to wait on it, creeping the sunrise so we could go out!
Then eventually
Stepmill x 18 mins 45 seconds
After a busy day doing stuff! It started out worrisome since my car didn’t start. I was all set to go at 2am and the battery was dead. I had a appointment I have been dreading and that took forever to get, so I planned my trip to walk there, take a bus…even very briefly looked at Lift.
Looking is ALL I was able to ! I am way too afraid of ride shares however. Call me paranoid , but getting in a strangers car will only be a very very very last resort for this girl. I was preping to walk the 5 miles to the place instead–way more likely to walk then get in a strangers car!
Long story short I got it to started after the sun came up… but it wouldn’t hold a charge, and my Turbo Twinnie saved the day AGAIN!!! Delivered a new battery, popped in, and my car was good to go!
WOOOHOOO!!!
A bunch of chores done and then another Snow Malibu Walk! GREAT WEEKEND SO FAR!
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Today
Stepmill x 19 mins
lateral raise machine 15 bottom reps/15 full reps/15 top reps ss same rep scheme with rear delt machine x 4 sets
face pulls x 15 ss triceps x 15 x 3 sets
mid height cable rows low cable/trap rows x 10 x 3 sets
smith machine high row ss
wide grip smith machine standing oh press ( the machine is not tall enough so not a full lockout but felt good!)
oh carry 45# preloaded bar x 100 ish feet, 70# bar x 100 ish feed
oh bell up kb carry 10 kg x 100 feet per arm
Cool! I have forgotten about oh carries! They always feel so nice! Like a compacting/securing/fixing for my shoulders, an ab attack too!
If I can remember to do it, it would work great for a Saturday workout, home log then that. Its hard for me to get outta my house on Saturdays however! But a good time filler until the sun comes up to walk my girl.
I am SO weak on lateral raises. I had the least setting on the machine, and if I could I would have set it for even LESS!! Lil stringy shoulders, long ol monkey arms–they are getting better and I have MILES to go. Its ok! I have plenty of time.
All these years lifting I am only now dipping my toe in upper body work since I actually can enjoy it now vs it taking away my will to live. All due to starting to do the log pressing , that turned the corner! :D!
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HEY! Thor’s Power Challenge is streaming now! The ladies are currently log pressing :D!!!
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Today
pull ups x 9- lost my grip on the slippery pull up bar! did 1 more after re-gripping! I’m picking up some chalk TODAY
FS 45X10, 135, 165, 185, 190x10, 190x8, 190x6
smith machine attack- stuff done on Mr Smithy!
1 1/2 squats wt on bar 0x5, 50# x 5, 70x5, 90x12 x 5 sets, moved feet forward for more quad 100# x 10, moved up a bit further 100# x 10
lunges 4 reps left leg/4 reps right leg/4 reps left/4 reps right / 8 back squats/ 16 body wt wide stance squats wt’s used 0#, 50# x 2 sets
times smith machine back squats
- wt added 20# x 3 mins 30 seconds
- 40# x 2 mins 45 seconds
- 60# x 1 min 3 seconds
monster walking lungs x 20 total reps ( 20 per leg) ss sled pulls with harness over hips x 100 feet wt used 90#, 135#, 180# x last 2 trips
harness on hip reverse drags 145# x 100 feet x 2 trips
Malibu Walk!
Did 25-15 reps in different stances- wide, closer, closer, mostly pooping the squats and took mini rests on lockout. I have a long boring video of the first set but you get the idea. I want to be clear this is NOT nonstop squatting! However it is not easy for me!
I have found that barrier I was looking for- the leg burning pumping stuff-, the mind saying stop but the muscles have more/muscle push it barrier doing this. I will push it more! I think this is a safe way to build up some mental push thru endurance.
I’ll tell you what though…its a VERY different feeling compared to strongman/wild Go For The Drain…I get so hooked on that! It is defiantly addictive for me. When I was doing stone loads Thursday I wanted to do them and do them and do them, I pulled back in an act of restraint. Its a very different feeling, and a very seductive one for me to chase as it comes from a part of my mind I do feel driven to feed …I like that feeling and its not always a healthy thing to feed and sometimes I don’t have the restraint to stop. Not a smart way to do stuff! As my joints let me know, and my CNS as well.
However this different barrier is still worth testing and expanding. And I will!
Yesterday I did a bunch of in public things and it was AWFUL! I experienced the full force of the population surge in Denver. SO MANY PEOPLE. Not very courteous either. Gimme outta there! A total reinforcement of my preferred hours of being in public, which is before 10 am and defiantly never on a Saturday!
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I live in a tiny town and have been going nonstop for a few weeks now. Somebody ask if I was going to come in today… I said nope! I have to stay home and DePeople today. Can’t imagine being in Denver.
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I am going to log carrying my sandbag ( unknown wt between 90-120 pounds) out of my car and up three flights of stairs into my apartment…I um…may be building a home sand bag loading platform :}
:D! HA HA HA!! :D!
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Today
pull ups x 10
t bar oh press from safeties empty bar ( 45-55 #?) x 5, plus# x 2, plus 20# x 10, plus 30# x 5 x 5 sets
pull ups x 10
db oh press 15’s x 15 x 5 sets ss pull up reps 8,7, 6, 5
4 rounds of:
- t bar carry unknown wt ( 185-195#) x 5 trips unknown distance estimated 60-70 feet x first 2 rounds, x 4 trips last 2 rounds
- rogue rows x 17
- smith machine upright row x 12 added 5# each time
- face pulls x 15
- rear delts x 15 added wt each time
4 rounds of:
- triceps x 15
- oh triceps x 15
- face pulls x 12
- rogue rows x 8 holding 3 seconds at top each rep
- cable shrugs I guess is the bets description x 20 added wt each go up to 160#
oh carry fixed bar 70# x around 100ish feet, 90# x 100 ish feet then clean grip walked it to the stand x 50 ish feet
oh kb bell up waiters walks 10kg x 50 feet per arm
That’s that! Nice! My knees are cranky today- to was the squats. I don’t think feet forward works for me and my knees! The angle makes them upset. I was hoping for leg soreness today, but I have butt soreness instead! Ok! I’ll take that!
Me and Malibu were charged by a LARGE pitbull mix on our walk yesterday in my apartments, of course terrifying as always where my dog’s life flashes before my eyes.
I’ve am breedist and dog mouth size-ist. I have owned and co-owned 6 powerful breed or dogs with hulky body wt , big ol faces and jaws ( 4 very nice and 2 NOT NICE) myself, and I know they can do so much damage so very fast. You can put flowers on their head and pose them in a calendar with a baby all you want, I will be on guard at all times around them! The Pitbull pride community can get as upset as they want about that and its the truth.
The man apologized and luckily was paying attention to stop the dog at least and was able to grab the extra long RETRACTABLE LEASH his 90 plus pound dog had ripped out of his hands.
OH MY GOD. PLEASE never use a retractable leash if you have any other options! Its better then nothing though, so I am grateful for that!
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Very true.
Same goes for people…
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Yep, the truth can be uncomfortable! On many levels!
Today
dead lifts 45x10, 135x2, 185, 225, 255, 280, 300, 320
rdls 45x10, usinf 25# plates- 95x10, 145 x 12, 170x10, 200x 20
anderson zerchers 45x10, 75x5, 115x5, 155x5, 185x5, 205x5 x 5 sets
cable pull thrus 50# x 75, 70x45, 100 x 25
face pulls 3 x 10 ss pull downs with neutral grip type handle 2 x 10
pull downs mid wt x 20 ss lat extensions? on cable thing x 10-15 very light
carried 45’s on each hand for a bit
tried to do a front carry with 2 45#- did it ok but the feel of it is not the feel I want, they are too slim!
Anywho! A nice workout! I had forgotten AGAIN about a lift I love- anderson zerchers! I tried to recall why I stopped doing them so often and I think it was due to them bugging my knees, and also just having too many options to do other things. These have a bit of the feel of loading stones , they were my buddies way before I loaded anything on a platform and helped in the past get my deadlift up…but I am not chasing that anymore.
Brian Shaw in one of his videos talked about his strength from the floor being off since his hamstring injury–and I think its the same for me.
Crossing my fingers as I type this, its been a LONG time for my injured hammsring- over 2 years however it only stopped being suddenly painful maybe 4 months ago for squats and here and there doing daily things. I’d much rather not have that daily pain reminder then a big dead lift back. It still will peep out a cry when I use a heavy tbar as well. The hamstring injury was WAY less scary then the back one about 7 years ago, so I hope I am learning to be safer, back and neck are my first priority to protect.
I’ll do other things! Having to mental equations and geometry like plans to get off the toilet or get out of my car is something I hope to not do again anytime soon. I also will never lower body lift without my reband warm pants! Those are hip savers!!!
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Today
HOME STUFF!
pull ups x 10
log clean once strict press reps empty(75#) x5, 86x6 x 5 sets, 91x3 x 5 sets
pull ups x 10
log clean and strict press each rep empty/75# x 10 ss pull ups x 8
75# x 8 ss pull ups x 7, 75# x 6 ss pull ups x 6
Gym Stuff
re-warm up- hip circle walks
4 rounds of:
- t bar carry unknown wt (160-170#) x 6 trips first go, 4 trips the next 3
- rogue rogues x 35
- upright smith machine rows x 12 adding 5# each time 0-10#
- face pulls x15
smith machine 1 1/2 back squats wt on bar 0# x 5, 40# x 5, 90# x 15 x 4 sets
3 rounds of:
- db farmers walks with 65#'s (I don’t think this! won’t do them again)
- cable shrugs x 20-30
- rogue rows x 5- 3 seconds pause on top then 5 quick reps
zercher shrugs 45# x 5, 95# x 5, 145# x 5- too heavy dropped to 115# x 10 ss cable shrugs heavy x 20
low cable row x 10 ss face pulls x 10 x 2 sets
stepmill x 20 mins
lateral raise machine 15 reps partial on bottom, 15 full rom, 15 upper part partial reps x first set, 2nd 12/12/12, third 10/10/10x 3 sets ss rear delts x 15-20
triceps machine x 20, x 25
reverse drag the tank x 2 trips
Off to walk my girl! Its SLIPPERY! Gotta be careful! I had those ffancy footballer linebacker pants I’d wear them now taking out My Beautiful Girl…high probably of falling on my coccyx!
I had the urge to do the stepmil, so I did it . That is RARE! and I know it so when I feel that way I must do it because I know it won’t be as awful/boring/still hard as it typically is! And it wasn’t bad at all today!
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Today
fs 45x10, 135, 170, 185, 200x9, 200x5 x 3 sets
Smith machine 1 1/2 back squats wt added to bar 0# x 5, 45# x 5, 75# x 5, 90# x 20 x 3 sets
Smith machine back squats wt added to bar 90# x 5, 130# x 5, 160 x 3, 180x5 x 2 sets
vid below terrible angle and its the best I cloud do where the smith machine is. I am aiming to have the right torso angle, so its not a wake the sleeping dragon back injury/low back nightmare.
I have long femurs and my limb ratio makes a normal back squat a posterior chain movement for me when its with a regular bar. ON Mr Smith its SO MUCH BETTER! If I shoot from the side I disappear amoungst the machine apparatus so this is my angle I was able to get today!
I am still in the works to figure my best stance for these. I have determined its pretty much my fs stance with the toe angle, also I’ve found a good spot for my feet to go to not be too far forward and kill my knees. I brace the crap out of my abs as well, belt up too to protect my back.
ez bar zercher squats wt added to bar 0# x 10
50# x 25 ss 15 total ( 15 per leg, 30 steps) walking lunges
70# x 20 ss 17 total/34 steps walking lunges
90# x 20 ss 19 total/38 steps walking lunges
100# x 8 ss 30 total /60 steps walking lunges
fixed bar rdls ( idea being a longer pull/shorter height) 45# x 10, 100# x 15 x 3 sets
pull thrus x 70 ss 15 butt powered back extensions ( pulled up using glutes)
pull thrus x 20 ( heavier) ss 10 donkey kicks per leg/10 heel raises /leg 10 clams per leg ss 15 butt powered back extensions
pull thrus x 30 ( mid wt) ss 15 donkey kicks per leg/15 heel raises per leg/15 clams per leg ss 15 butt back extensions
pull thrus x 20 ss 20 donkey kicks per leg/20 heel raises per leg/20 clams per leg ss 15 butt back extensions
pull the tank one way harness on hips for quad attack, reverse the other way pulled with handles x 3 trips up in wt each time
Malibu MIST Walk!
Wonderful out today and yesterday too. Extra Malibu walks!
My home logging and my new red warm pants!
Get 'chu some warm pants, your hip, hammies, and butt will thank you!
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Today- active recovery party!
push the tank/reverse drag the tank x 10 mins - started low, added tensions every 3 back and forths
pull the tank- harness on hips/ push the tank x 10 mins- moderate pace, heavy tension
smith machine upright row 0# on bar x 33 x 3 sets ss either step ups x 10 per leg, walking lunges, or body wt pump up squats
smith machine seated oh press, wide grip x 20 no wt wt on bar
ss face pulls x 15 x 3 sets
face pulls x 15 ss fat man rows x 10 on smith machine ss triceps x 15 did 3 sets
fat man rows x 10 ss lat extensions x10 or low cable rows x 20 x 3 sets
power row the tank hard setting x 4 trips
Malibu Walk! LOTS OF SMELLS today! A nice day! The tank push/pulls were great, felt hard but not too hard.
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Today
pull ups x 10
fs 45x10, 135, 170, 185, 195x8, 195x6 x 3 sets, 195x4
pull ups x 10
t bar from the rack oh press empty ( unknown empty tbar wt 45-55# guess) x5, plus 10# x 3, plus 20# x 5,
bar plus 25# x 5 ss 8 pull ups
bar plus 25# x 5 ss 7 pull ups
bar plus 25# x 5 ss 6 pull ups
bar plus 25# x 5 ss 5 pull ups
4 rounds of:
- tbar carry unknown wt ( est 195-225#) x 4 trips first go, 3 trips 2nd and 3rd go, 2 trips last go
- rogue rows x 18
- upright smith machine rows x 15-10 adding 5# each time ( 0-30#)
- face pulls x 15
smith machine 1 1/2 back squats wt on bar 30# x 5, 60# x 5, 80# x 15, 90# x 15 x 2 sets
cable shrugs x 20-10 ss triceps x 15 ss ooh triceps x 10-15 x 2 sets
I could have happily gone on forever today, its a work day so I have time limits! I wasn’t overtly full of energy, things were hard enough, I was just in the zone! Chuggacgugga chooo choo train style! NICE!
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Today
deadlifts 45x10, 135x2, 185, 225, 255, 285, 305, 315 x6 x 3 sets
rdls 45x5, using 25 plates (longer rom) 95#x5, 145# x 12, 180x8, 205x12
anderson zerchers 45x5, 95x3, 135x3, 175x8, 200x6, 225x5 250 x 2
pull thrus light (40#) x 90, 80# x 40, 120# x 20
3 rounds of:
- lat pull downs narrow grip x 15 then wider x 5 increase wt each round
- fat man pull ups/body wt rows x 10-8 used smith machine bar, reduced height each time/longer rom each time
- csr light wt x 10
reverse drags of the tank heavier wt x 4 trips
tricep ext machine 15 reps light/15 heavier/15 more wt/15 more wt again
DONEZO!
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Today
HOME STUFF
pull ups x 10
log clean once strict press reps 75# x 5, 85x2, 91x6 x 3 sets, 91 x 5
95x 3 x 3 sets
pull ups x 10
log clean and strict press each rep 75# x 12 ss 8 pull ups
75# x 12 ss 7 pull ups
75# x 12 ss 5 pull ups
sand bag carry ( 90-100 #?) x 7 mins/477 feet - I measured my apartment! 27.5 feet per trip
Gym Stuff
re-warm up hip circle walks, glute bridges, empty tbar carry
4 rounds of:
- tbar carry unknown wt (215-225) x 3 trips
- rogue rows lighter x 30
- upright smith machine rows x20 added wt each time 0-15#
- face pulls x 20
- rear delts x 15
smith machine 1 1/2 back squats wt added on bar 15# x 3, 55x3, 75x3, 90x15, 100x15, 110x15
4 rounds of:
- seated smith machine wide grip oh press x 10 wt on bar 0-20# added 5# each time
- csr x 12
- cable shrugs 10 light wt/ add more wt then 10 reps used 40#/80, 80/100, 100/135, 135/150
kb bell up oh waiters walks 8kg, 10kg, 12 kg x 100 feetish per arm
made up a carry, picutred below, upright kb carry? SURE!
I REALLY want to do sand bag loads in my apartment. I have rigged up a few things to use as platform of stuff I have around my house however they are not high enough- tires, a keg, an old table, and a gymnastics mat my parents got us when I was 14. I’ve played tetrus with them a few times tyrign to stack them iin a wya tat useable!
I am however still not sure its possible without pissing off my neighbor down stairs. Being a psycho that I can be, I’m trying to figure out which car he drives so I can try them while he’s not home to see how much percussion and noise they will make.
I have asked my twinnie to make up something too that I can pay her for and she’s agreed to do it, however she has a ton of stuff she’s currently doing-- like putting in a new radiator in her own car- by herself, self taught car mechanic too by the way!- so I don’t want to fuss her over my …umm…crazy loading deprivation feelings!
Titan makes some very good crash mats that I’d pick up if I could get a “free” platform. I’ve tried carefully lowering the sand bag down off the platform and in my option that is asking for an injury on my part. Safer to drop the sand bag down.
I will not spend any cash though on anything until I have determined just how loud they can be or hazardous to the floor with the padding I already have as a prototype. Noon time today seem like a good time to try!
I’ll figure it out!
Figured it out, this will do ok! Not loads, but a good enough sandbag extensions!
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Today
fs 45x12, 135x2, 170, 185, 200
smith machine fs wt added to bar 0# x 5, 50# x 5, 90 x 10, 130x10, 140 x 10, 160 x 7
smith machine 1 1/2 back squats wt added to bar 30 x 5, 60 x5, 80x5, 90x 33, 90 x 25, 110 x 15, 130 x 10
smith machine back squats 130 x 5, 150 x5, 160x5, 180x5, 200x 3
smith machine lunges 4 reps a leg, then 4 other, then 4 the frst leg, then 4 the second then 8 back squats wt’s added to bar 50#, 70#, 90, 110- only did 4 lunges each leg, 8 back squats with this wt
Tried a leg press. See stuff below!
pull thrus x 15 added 40-20# each round ( 40- 110 used) ss
fixed bar rdls with 100# x 10-20 reps adding 5 reps each set Last set tried with heels elevated - OH YEAH, I’ll be dong that again! HAMMMIE ACTION!
very light leg curls x 50 ss very light pull thrus x 50
Malibu Walk
VERY afraid of the leg press due to back injury stuff. I tinkered and did it with 0 - 90# x sets of 20-50. I felt it mostly in my butt…which is not where I want to feel it, I want quad action for that. In the past I was able to get a lot of quad action on a leg press, this might just be the wrong angle.
I belted up big time and had the brace of death in my abs. Not sore yet, so we’ll see if it did anything. I am WAY afraid of adding a ton of wt at once.
Like most people, leg press was something I could quickly do heavy wt on really without much training experience. That was before I injured myself as few too many times in my back. Maybe one day I can work up to that, today’s 90# was a big step for me in addressing my fears.
The smith machine front squats are actually harder for me than normal fs! I think its the lack of upper back/squeezing upper body/not as much control of the bar.
A different kinda lifting day! Felt ok!
Today
Stepmill x 20 mins
back extensions x around 1 min x 5 sets
lateral raise machine 15 lower partial/15 full reps/15 upper partial
rear delt machine x 30 - 15 heavier each time ss 1 1/2 lateral raise machine reps x 15 x 4 sets
Was able to do heavy for me rear delts- heaviest ever, 70# x 15, NOT so much on the lateral raises! Still struggle with 10 -15 pounds on those!
face pulls x 50
tricep extensions x 50
oh triceps x 50
used pull up assist machine to press down on the feet part , kinda like a push up but much less wt x 30-50
triceps extension machine x 20 light/20 heavier/20 heavier still
Malibu Walk!
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