Seems like nice engineering, very resourceful
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Saturday a set of 10 pull ups
Today
pull ups x 10
fs 45x10, 135x2, 170, 185, 195x5x4 sets, 200x3
slow fs 145x4 x 4 sets- around 9 seconds per fs
pull ups x 8
25 rep/leg walking lunges
4 rounds of:
- tbar car 185-195 x 570 feet first 3 rounds, last round 360 feet regrips mixed in all
- high face pulls x 40, next round heavier x 30, next round heavier x 30- (only did 3 rounds of these)
- rear delt machine x 20
bar on back Bulgarians 45# x 8/leg, 65# x 8/leg x 3 sets
smith machine 1 1/2 back squats warm up to 100# added to bar x 25
small amount of walking lunges after
That’s it! Sometimes I get my placement off for Bulgarians and my quads get a BIG/TOO MUCH stretch. This happened today so I called off any more lunges. Not a ton of energy today but got it done.
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Thanks!
After work and Malibu walk a set of 8 pull ups yesterday
Today
dead lifts 45x10, 135x3, 185x2, 225x2, 255x2, 285x2, 305, 315x5 x 3 sets, 225x8x4 sets
rdls with 25’s 145x10, 175x10
zercher squat- I’m trying non hands clenched grip- 45x5,85x10, 1135x10, 135x5
pull thrus x 50, x30, x10
rdls on landmine 3 x 10
rope pull downs x a set of 15
misc row machines different grips, some single arm some both arms 10/5/5, 10/5/5, 10/5/5
bw walking lunges x 100 reps/leg
row machine 3 different grips 5 reps each grip x 3 sets
tricep machine x 90 reps
That’s that!
A note for the ladies 
Some days the deadlifts are more teeny tinkle prone then others! I typically prepare for that before but today I must have had more hydration then I anticipated for. Nothing requiring a clean up of any gym equipment however you always know when you are teeny tinkling!
Now, heavy sand bag carries I MUST pee right before or its going to require a wardrobe change.
UGH I miss those sand bag carry days! I flirt with redoing my old gym membership but then I check misc tagged pictures on Instagram and its still the same 1/4 size…and I think of that drive and I can’t do it. Indoor carrys were so luxuriously wonderful!
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Yesterday afternoon a set of 10 pull ups
Today
pull ups x10
log clean once strict press reps empty/75# x 5, 85x3, 90x5 x 8 sets
pull ups x 9
log clean and strict press each rep 80#x9 ss 8 pull ups, 80# x7 ss 7 pull ups, 87x6 ss 5 pull ups, 85#x3
log clean only 95#x3, 105#x3, 115, 125, 135
viking press 3 different grips 12/12/12, ss upright rows with a farmers handle ( 22#)
viking press 3 different grips added 2.5# 12/12/12 ss same rows
gym stuff
warm up to
4 rounds of:
- t bar carry faster pace 185-195 x 570 feet first 3 rounds, last round 360 regrips mixed in
- rogue rows x 8 with pause up top
- landmine shrugs x 10
- high setting face pulls x 25, last set 2 ropes facepulls ( bigger rom)
- rear delt machine x 10
stepmill x 20 mins
arm bike x 7 mins
tricep machine x 40 ish reps
rope climber machine x 1 min 30 sec
So much better with the viking pres set up higher. Its a bit of a dance to get it in the landmine thing. Here’s how it looked:
Getting it out after the reps where done!
Cool! I wore both of my warming belts for the cleans and the Viking press just to be sure I wasn’t going to piss anything off. “Heavy” or repetitive log clean only tends to piss off my back. Doing the full movement- clean and strict press- is easier on my back for whatever reason probably due to momentum .
Last week quads were sore after the heavier push press/log work so my intention was to work my quads with the heavier cleans. I don’t feel it yet so maybe the leg drive itself last week activated them.
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Today
smith machine 1 1/2 back squats worked up to 100# added to bar x 30, x20, x10, x10, x10, x10
bw walking lunges 25 reps/leg ss pushing the tank x 180 feet x 4 sets
bw reverse alternating lunges 25 rep/leg ss reverse drag the tank x 90 feet/push the tank x 90 feet
same thing but added 20# dbs per hand for the lunges, next set same thign added 27.5# db’s per hand for the lunges
pull thrus x 50, x15
row machine 3 different grips 8 reps each gip x 3 sets up in wt each time
That’s it! Maybe some sore legs later…meh I doubt it. Not sure. Mostly tired FEET! Lunges are a big time monkey feet grip the floor workout for me.
Since I feel a bit lazy here’s a progress picture. No one but the people present at the gym and the readers of my log will ever see my lil back muscles in action-- I wear long sleeves 99% of the time and tanks tops are only worn during the gym time or at home --and also 100% solely worn indoors.
SIDE NOTE: No one sees me naked- on purpose- except Malibu or a paid medical professional. I think this will be true for the rest of my life. Its a realization that I’ve seen coming for over a year or so now. In a way its a relief. It’d be “sad” if I felt I was missing out on something I require to be happy. But its not, I don’t feel its a necessity. Its a nice bonus- not a requirement.
Its a change from what I thought would always be a part of me- someone who has a romantic life or wants one - and in a way its acceptance of how I believe I will live my life. My body is for me to use and care for. To help me live a life that is meaningful, hard working, and does stuff like hugging people, taking care of animals, building things, helping people up, being support for myself and those who I can help.
BACK TO THE BACK! I’m proud! I also know everything is temporary, things happen and your body changes. I’m enjoying and sharing with the small audience listed above my lil traps while I have them! …and I confess to giving them a lil appreciative squeeze when I am alone with the dogs in the elevator taking them down stairs to walk them at work! :)!!!
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Yesterday, after a lush, glorious Malibu Walk- sand bag loads in my house!
I LOVE LOADING.
It was prime time–as is my down stairs neighbors were gone- to experiment. I used the crash pads and some memory foam pillows- perfect!
It took forever since getting the bag down from the platform took about 4 times as long as getting it up there! HA HA! Still! An achievement in determining that it is possible to use my platform and my sand bag to do indoor, in my apartment loading without worrying about bothering anyone or injuring myself trying to support the bag all the way down off the platform so it doesn’t crash on the floor. THIS IS FABULOUS!
I did 150# x a total of 30. BAREFOOT! PLaying to Worlds’s Stronegest Man 2018 on youtube in the back ground :)! OH MAH GAH! Give me a couple more tries and maybe another one more memory foam pillow and I think I’ll be confident in my unloading method to be able to do them at any time of the day and not bother anyone or destroying anything.
PLUS! The fact that it takes so long will limit me from going bananas and hurting myself in a intense sand bag picking frenzy. Such a frenzy is how I tore my hamstring - over doing it on my hamstrings with excessive picks one after the next. I get plenty of time to reset this way. I am very pleased!
Today
stepmill x 20 mins
arm bike x 10 mins
face pulls x10 ss oh triceps x 10 x 8 sets
rope pull downs x 20/15/8
rear delt machine x 10 x 10 sets
Party Malibu Walk–she’s the best one! :)!!!
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Today
pull ups x10
fs 45x10, 135x3, 170x2, 180x8x5 sets
pull ups x 8
t bar oh press from safeties empty x 10, plus 5# x 8 ss 5-4 pull ups x 5 sets
4 rounds of:
- tbar carry 195-205 x 370 feet, regrips on 2nd, 3rd and last round
- rogue row x 5
- landmine shrugs slow x 8
- face pulls high height x 12 add 10# x 13 up in wt each round
- smith machine upright rows x 5 adding wt each round
- smith machine snatch grip power row x 8 adding wt each round
smith machine 1 1/2 back squats warmed up to wt added to bar 105x25 ss 25 rep/leg walking lunges, 110x8 ss 25 rep/leg walking lunges
clean grip reverse alternating lunges bar only x 12 reps/leg
reverse alternating lunges holding a 25 plate up front x 12 rep/leg
bw Bulgarians x 25 reps/leg
Cool! Yesterday was so nice out- a perfect 70 degrees. My girl was grinning the whole walk, tail high in the air–such a great afternoon!
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SNOW and 9 degrees out. Dangerous roads not worth trekking to the gym. I don’t mind, I have a log in my apartment !
Today
pull ups x 3
log clean once strict press reps empty/75x5, 85x8,90x7, 95x5, 100x3
80x9, 90x7,100x3
85x9,95x4
log clean and strict press each rep empty log/75# x 30
clean only empty log/75# x 10, clean from the floor ( not on pads) 75#x12, 90# x8
rdls using a farmer’s handle ss bo rows with farmers handle x 8- 72# x25 same wt for rows, 92# x 25 same wt for rows, 122 x20 row wt 92#
rounds of below, some 3 some 4 rounds
- bw bulgarians 20 rep/leg 3 rounds, added 10’s in each hand x 20 reps/leg round 4
- back extensions x 20 x 4 rounds
- bo rows 92# x 8 3 rounds
a set of 25 landmine rdls
Cool! New goal- Bulgarians with wt- I’ll take a db or a plate- in my hands. Lofty goal of 45’s each hand x 20 reps each leg in a set. No idea if that is an easy goal or a hard goal. My couch is the perfect height for these.
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When I first learned that I was pissed too lol
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Oh I will for sure check this out!! Thank you!
Today
Stepmill x 20 mins
Arm bike x 15 mins
Tricep machine x 100 reps
Rear delt machine x 33 x3 sets
Face pulls x few sets
Cold!!! Very cold!! I don’t think the bw only bulgarans and were enough of a challenge since I am not sore at all. Time to add wt and limit rom-- I think more springy speed/partial rep will be a better butt blaster.
I am SO TRYING THIS! I’ve never considered eliminating the balance aspect too-THANK YOU!
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Yesterday after a Malibu walk- it had finally gotten to 18 degrees so we jammed out our walk at noon!
pull ups 10,9,8,7,6,5
over around an hour
push ups 2 sets of 10
I’d like to do push ups again yet I can’t get my form down. When I tried push ups the last time, I had shoulder pain so I need to get the positioning right.
Push ups are hard for me, my arms are super long and I am not very strong in my chest and triceps. Best ever years ago when I did them daily was a set of 35 I think. If I can get to being able to do them without shoulder pain, then whatever amount is ok with me.
Today
fs 45x10, 135, 170, 185x8x4 sets, 200x4x4 sets
4 rounds of:
- tbar carry 185-195 x 570 feet first trip no regrips, 370 2nd, 3rd, and 4th trip last round I regriped
- smith machine upright row x 10 adding wt each round
- smith machine snatch grip power clean x10
worked up to smith machine 1 1/2 back squats 105# added to bar x 30
tried the Bulgarian drop set! I think I did it wrong. I did this:
bw only 8 reps/leg
15# db in one hand 8 reps/leg
30# db in one hand 8 reps/leg
45# db in one hand 8 reps/leg
45# db in one hand do a rep then 8 second holds/then next leg same then 8 reps, then 8 second hold then
30# db in one hand do a rep then 8 second holds/then next leg same then 8 reps, then 8 second hold then
15# db in one hand do a rep then 8 second holds/then next leg same then 8 reps, then 8 second hold
3 rounds of:
- high face pulls x 10 adding wt each time
- palloff press- not a fan but I wanted to try it x8 add wt each go
- oh triceps x 12 add wt each go
cable shrugs x 20
smith machine upright rows no wt on bar x 20, one arm upright rows on the smith c 5/arm x 2 sets, then snatch grip upright rows x 20
The smith machine set up for the bulgarians was perfect! Thanks for sharing that Chicken! I’ll get it right next time, but seeing how they used that smith was great since it makes it easier to get a good rear leg position! Not sure If I’ll be sore. The part of my quads it hit was very specific–right above my knee and not much further up. Butt felt it a bit too.
I want to log some life changes too. My goodness what a difference taking my power back has been. Well, accepting that I have power, value, and worth to begin with is more accurate.
Its an everyday thing now to see a change from the present to how the not so recent past I would have reacted to things. A lot of unnecessary worry over and anxiety --constantly thinking the rug will be pulled out from under me. Never getting too comfortable, always waiting for the ax to fall.
I gave too many people too much control over how I feel about myself. Not anymore! Now, Its Just the facts Ma’am.
The men I dated who I thought would make me feel better about myself, whom I required to have them reinforce my value as a person. I remember thinking , “This guy is going to love me. I’m a catch! Him acknowledging that about me will make me see that about me and feel better about myself”. HA! What a joke! The last guy sure didn’t see that about me. Not even close.
So very dangerous (and wrong) giving over the stewardship of your own self worth and value to anyone else because they can flat out lie and deny it from you. My self worth must be guarded by me and me only!
Now its just the facts.Very solid ground when you are truthful- just the facts! Some people- maybe even the more then not- are born that way. Already so sure and confident that they are worthy and valuable and deserve to exist - which is the truth. I sure I wasn’t born able to see that! I earned it though eventually, and it took decades! I’m a slow learner, yet I do learn.
EVERYDAY is better since I’ve done that. Every single day!
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Yesterday afternoon
ytm’s with lil pink 3# wts
empty viking press narrow grip x 25
Today
dead lifts 45x10, 135x3, 185x2, 225, 255, 280x8x5 sets
rdls with 25’s 95x6, 145x8, 195x8x4 sets
clean grip reverse altering lunges 65# x 10 reps/leg ss 25 rep/leg walking lunges ss 10 bw squats
70# x 10 reps/leg ss 25 rep/leg walking lunges ss 10 bw squats
75# x 10 reps/leg ss 25 rep/leg walking lunges ss 10 bw squats
80# x 10 reps/leg ss 25 rep/leg walking lunges ss 10 bw squats
85# x 10 rep/leg
pull thrus x 25, x25, x15, x10
3 rounds up in wt each round:
- rope pull downs x 8
- triceps x 8
- oh triceps x 8
row machine 3 different grips 12 reps per grip x 3 sets
MALIBU SNOW WALK! Its the perfect type of snow! Fluffy, not too cold, MOST zesty to trudge in! About 3 of the 3.6 miles our walk is was SNOW PLODDIN SNOW BOOT CARDIO! Felt great!! Maybe we’ll go out again!
Look at my Beautiful Girl!!
My butt is sore today :D! I did do the bulgarian drop set wrong as I switched legs each set. I think doing it on on one leg for sure will make a difference in difficulty-- next time!
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Today
Stepmill x18 mins
Arm bike x15 mins
Tricep machine x100 reps
Reverse drag the Tank - newer, low squat position almost x 4 trips
Bomb.com Malibu Snow Walk!
What a fantastic walk!!! 1/2 was over my boot in snow. No clue but at least 8 inches of snow and the way home was 2 inches in the path. I didn’t even realize it only 14 degrees since me and my girl were busting it doin work marching thru the snow!
I LOVE that feeling!! When you start outside and it’s way cold then you work hard and you need to take off layers–It’s so satisfying! 
Pastel sky, big old dumps of snow on the evergreens, many big butted lady deer! One of those moments where I feel so grateful that I can walk, that I have snow boots, and most of all I have Malibu Dream Dog!!! :)!!
She’s getting a pec message later today for sure! She worked in the snow that was chest high on her!
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What type of leash are you using? Is it a double leash?
Yes! I have 2 slip leads form my job tied to a normal leash. The normal leash is clipped to an EZ- walk Harness.
I have this set up because I am a very cautious owner! She slipped her collar the first day I had her and got loose briefly- she came right back but still! Anytime she’s with me outside its double protection so she can’t get loose!
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Today
pull ups x 9 - uh?!
fs 45x10, 135x2, 170, 185, 190x5x5 sets
pull ups x 10 - ok!
t bar oh press from safeties empty x 5, plus 20# x 5 x 5 sets
bw walking luges 25 reps/leg while my liquid chalk dried
4 rounds of:
- t bar carry 195-205 x 370 feet, last 2 goes I had to regrip once
- smith machine upright row x 10
- smith machine snatch grip upright power row x 10
- high face pulls x 25
smith machine 1 1/2 back squats worked up to 110# added to bar x 30 ss 25 rep/leg walking lunges
squat stance reverse drags of the tank ss push the tank ss bw walking lunges x 25 reps/leg x 2 sets
then did the sled stuff without the lunges x 2 sets
My butt is sore already! WOOO!!
I’d like to log some more non lifting things: INTEREST!
I’ve been reviewing a bunch of stuff I learned long ago in vet tech school, mostly physiology stuff. I’m logging this here because its a posh luxury to have the mental energy, to have curiosity, to have interest in things that require thought and mental muscle.
A lot of my mental muscle has historically been used on combating day to day stuff- inner strife mostly. Hurt, anger, anxious, worry, that require me to make things that turn into compulsions and obsessions to “combat” what I can’t control by things that I can - that often don’t serve me well or make sense. That is obsessive, anxious, compulsive behavior.
To be able to get lost in involvement in something is FABULOUS!
RE-learning in this case, something- that’s still a bit difficult- is so wonderful. SO wonderful!
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