Brute's Book

Today
Malibu Walk in the moon light! MAN…best time ever, best time ever is that pre-dawn!

After!
Elliptical x 30 mins- harder then I thought it’d be. Returning to the stepmill is going to be rough!
3 sets of 6 pull ups, a few smith machine upright rows

Back extensions 3 x 30

I need to do more back extensions- I WILL DO MORE THEM DAILY. I am not sure if it was a combo of my bed ( which is not old. but has lumpiness in the memory foam :{), sitting way more being home more woth no book to entertain me the computer, instead brings compromising posture etc or dead lifts from Monday :{- woke up the dragon injury.

Its almost feels like a mis-alignment…since its effecting my left hip too with refereed discomfort. Whatever.

I am terrified of chiropractors…and even more afraid of seeing anyone about my back since I know its a problem ( and i do not want to know how bad of a problem!) that usually is not one unless I piss it off. Back extensions and butt work, avoid deadzos I think is a good option for now to hopefully calm it all down.

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I just missed getting a high end inversion table from one of the local thrift shops… It had ski-boot like holders for your feet.

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I totally tried to mimic this today on an decline bench! Not quite the same but better then nothin! I’d use an inversion table…but am too afraid to just use the boots on a pull up bar set ups you can get!

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Yesterday
versa climber x 20 mins
2694 feet 133 fpm average 13 inches

Today
pull ups x 10
t bar oh press empty x10 ss pull ups x 9
t bar plus 10# oh press x10 ss pull ups x8
t bar plus 10# oh press x10 ss pull ups x7
t bar plus 10# oh press x10 ss pull ups x6
t bar plus 10# oh press x10 ss pull ups x5
oh t bar carry empty x 150 ish feet

bw walking lunges 25 reps/leg->25 bw sw->25 1/2 sq-15 sec hold

2 rope face pulls x 20 ss v bar oh press x 15 ss v bar cable shrugs x 10 w/ holds up top x 4 sets
facepulls x 20 ss rope upright rows x 10 x 4 sets

there’s a t bar row set up that has 3 grips, I popped on it and did various reps- 3 rounds of 20 reps/grip adding wt each time

3 x 25 oh triceps

This took longer then I thought it would! Those isolation ( isolated for me!) things do take forever. I rarely do any lifting days with out big compound movements, typically I don’t have the patience for it.

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Today
anderson zerchers 45x10, 95x5, 135x5, 165x8, 180x8, 190x8x4 sets
bw walking lunges 50 reps/leg-> 50 bw sq-> 25 bw 1/2 sq-> 10 hold
pulley “rdls” x 10, x 20
bw walking lunges 50 reps/leg-> 50 bw sq-> 25 bw 1/2 sq-> 10 hold

pulley zerchers lunges 80# x 20/leg ss 20 zercher pulley squats
pulley zerchers lunges 90# x 20/leg ss 20 zercher pulley squats
pulley zerchers lunges 110# x 15/leg ss 20 zercher pulley squats

bw bulgarians 30 reps/leg->30bw sq->15 1/2 sq->10 hold
holding a 10# db up to my chest bulgarians 30 reps/leg->30bw sq->15 1/2 sq->10 hold
same with 20# db bulgarians 20 reps/leg->30bw sq->15 1/2 sq->10 hold ss 30 pull thrus


rogue attachment pull downs x 15 ss cool attachment rows/mid height x 15 x 4 sets

a set of 30 oh triceps

Good GOD tdo isolation/bb type things take FOOOOOOOEVEr! I’m starting to implement them more in my training since I think its going to help me longer term but geezaloo does it take soooo long! My time before work is just eaten up!

I also am being a bit ginger on my back , to be sure its calmed down. Yesterday it felt fine, and so far today’s stuff was cool for it. I think it was the deadlift/bad bed/sitting in stupid position combo. Hopefully it’ll calm down. I would LOVE to do a week of just cardio( stepmill), carries, and accessory stuff as soon as the gym opens up ( 24 hour fitness).

Still no word. Planet fitness by me is closed still and has a $50 sign up charge that is making me re-think my idea to join for a bit. Looks like I’m holding out for 24 hour to open for that stepmill buzz. The rec center might open before all the other places and has a $5 drop in fee…but that is WAY pricey for me for one workout!

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Today
versa climber x 20 mins
2715 feet average 133fpm 13 inches

A bit of a scare yesterday at work. I heard it thorough he grapevine that one of the criticalists vets who is also the medical director was going to hire back on MeanGirlFormerClose Friend!!!

WHAT!!! HOW??? Why??? Low and behold, surprise surprise, MeanGirl who had left the place I work ( should have been fired!) doesn’t like the new job she’s been at for a year–because she’s an awful person and they are probably sick of her shit! The doctor she had left my job to follow- that’s a whole other story- was leaving the new job she was at etc etc…I don’t care about that, I was so shocked my job even considered letting her back!!!

!!She was in talks to be be hired back as a per diem basis, and part of the agreement was that she would have to sign a behavior contract and any time she misbehaved she’d be fired. WHAT??? WHY WOULD YOU EVER HIRE SOMEONE WHO YOU NEED A BEHAVIOR CONTRACT FOR!!! What does this chick have on the doctor who thinks this is even remotely a good idea???/

GOD!!! The minute I heard it I was concerned. The I heard it from someone else and I acted fast. Wrote an email to the medical director and got a reply of “thanks for reaching out, you were one of the people we were going to get feedback on about re-hiring her.”

Why?? Just why do you even consider this an ok option?!!! So last I heard it wasn’t happening. I’m not joking that ALL of the supervisors of the different departments were not supportive of hiring this ONE person back, yet the 2 doctors who wanted to use her as their tech thought this was a good idea. A behavior contract!

Ugh. Anyways . I still live in the same apartment complex with this girl. We used to be very close. I used to see the good side of her and think her actions of being horrible to other people were because she was insecure and I still belive that, I used to say " well, she’s really not that bead etc etc". I protected her.

THEN I grew up. The demise of her and I’s close friendship ended the same time my last romantic relationship did. That last relationship with a man really was an eye opener and as trivial as it may have been for him, it was a massive lesson for me in just what happens when you let shit slide.

Good people don’t treat people poorly, good people don’t need ANYONE to make excuses for their actions. Its taken years and I am ashamed of how I lived before, always making excuses for someone’s stupid behavior, the “oh he/she’s not that bad///” Fuck that. I was part of the problem supporting these shits. I should be and I AM ashamed I helped keep their antics going by making excuses and seeing “oh, but they are good people”…nah!

Its also a log-worthy thing to note that I went full in with the medical director, who obviously thought this was a good idea, and risked a bit to do so. however I had that thought in the back of my mind…If standing up and saying something to her makes you in trouble with the company, then you’d need to leave anyway. And all my anxiety about it left. The anxiety of getting a new job, of moving, etc was gone. It became something I’d just have to do if I needed to and not a thing to be afraid of.

I hope they do the right thing! If they don’t I will be ok. and I will NOT support bad behavior. I’ll stick up for others, screw that!

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Ugh! Hope mean girl stays out!

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Today
log clean once strict press reps empty/75# x 5, 85x8, 86x8x4 sets

to the gym
pull ups x 10
fs 45x10, 135x3, 170x8x5sets, 185x5x3 sets, 200x2x3 sets
pull ups x10

bw walking lunges 25 rep/lwg->25bw sq->12 bw 1/2 deep sq ss clean grip lunges 45# x 10/leg
bw walking lunges 25 rep/lwg->25bw sq->12 bw 1/2 deep sq ss clean grip lunges 70# x 10/leg
bw walking lunges 25 rep/lwg->25bw sq->12 bw 1/2 deep sq ss clean grip lunges 80# x 10/leg ss 20 bw sq-10 1/2 sq
bw walking lunges 25 rep/lwg->25bw sq->12 bw 1/2 deep sq ss clean grip lunges 90# x 10/leg ss 20 bw sq-10 1/2 sq

4 rounds of:

  • 2 rope face pulls x 20
  • pulley v grip row from overhead postion x 15
  • rogue attachment oh pulley press x 12
  • smith machine upright row x 10-15
  • cage pres/scrape the rack press x8 45#, 45# , 50, 60, used

3 rounds of:

  • normal facepulls x 20
  • oh triceps x 20
  • t bar row set thing 10 reps/grip x 3 grips

to the field
tbar carry 167# x 1 trip around the field no drop
tbar carry 167# x 1 trip arond the field x 2 drops

Malibu walk!

The work situation with MeanGirl–> Its all very strange. The criticalist dr/medical director who I had emailed won’t look me in the eye. Its very odd and I definetly noticed it.

This vet typically greets me every time we come across each other, and since that email I sent - which she did reply to that blurb I wrote before- she hasn’t. She won’t even look my way when I am next to her. Its highly irregular!

It could be totally unrelated but I have a feeling its not. Maybe she feels bad? Maybe MeanGirl has some kind ( quite likely) of hold on her. MeanGirlFormer CloseFriend is manipulative.

Another coworker who still speaks to MeanGirl and doesn’t know I have stooped talking to MeanGirl for well over the year since she left my job, (unless MeanGirl told her that herself) since I did not have to as part of my job, a few weeks ago told me MeanGirl was freaking out and having anxiety attacks over getting the corona virus…which surprised me since it seemed out of character to what I knew of MeanGirl.

THEN it didn’t seem strange because I never knew this chick at all, I just had an idea of who I thought she was that did not match up to her actual actions. Just like a few men in my past and now one former close friend. Manipulative people are slippery and change to what suits them. I bet it suited her to try and get sympathy form someone. Maybe the dr feels bad for MeanGirl??

I’m not dwelling on it but I am paying attention and I’m still ready to come up swinging if this situation goes south. I still am just amazed. Maybe I’ll find out more , maybe not.

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Today
frankenstein sq 45x10, 95x5,135x5,155x4,150x5x4 sets
bw walking lunges 25 rep/leg->25bw sq-> 12 1/2 squat ->10 sec hold
frankensteins 115x10, 120x10, 125x10, 130x10
bw walking lunges 25 rep/leg->25bw sq-> 12 1/2 squat ->10 sec hold
frankensteins tryign not to lock out 85# x20x4 sets
bw walking lunges 25 rep/leg->25bw sq-> 12 1/2 squat ->10 sec hold

smith machine 1 1/2 back squats 30# added x 20-> push sled x 100 feet
→ 25 rep/leg bw reverse alternating lunges
1 1/2’s 50# added x 20 → push sled x 150 feet->50 bw squats->.12 1/2’s
1 1/2’s 70# added x 20 → bw sq x 50->12 1/2 sq

People came, so I left!
Malibu Walk!!!

LaundryMat
While stuff was in the dryer I went back to the underground gym for stuff I wanted to do.

3 rounds of:

  • wide grip pull downs x 15 add wt each round
  • cool grip upright angled cable rows x 15
  • straight grip cable rows x 15
  • rogue attachment seated rows x 15

3 rounds of:

  • rogue attachment pull downs x 15 added wt each round
  • plate loaded row machine 3 different grips, 15 reps/grip add wt each round

3 rounds of:

  • oh triceps x 20
  • triceps x 15
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Today
versa climber x 20 mins
2685 feet 131 fpm average 13 inches
ss cleaning my house!

1 Like

Today
pull ups x 10
fs 45x10, 135x2, 170, 185x5,190x5x4sets
pull ups x9
tbar oh press in rack empty x5, 10# added x 5, +20# x 5, +25#x5, +30#x5x 2 sets
pull ups x 8

fs 140x10,145x10,150x10,155x10
tbar oh press empty x 10,+5# x 10,+10# x 10 x 4 sets
no lock out fs 45x20,65x20, 80x20, 95x20

rogue attachment oh press using cable/pulley machine x 20
ss face pulls x 30 x 4 sets

oh triceps x 20 ss triceps x 15 x 2 sets

Yesterday and today I did not wanna get out f bed! I did and then the day went on just fine yesterday, hopefully the same happens today!

24 hour fitness reopens 6/22. Getting there.

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Today
anderson zerchers 55 ( this bar was 55- awful knurling on it! I used it for fs the first time at the underground gym and my thumbs are still healing the cuts! I did not know it was 55# until yesterday) x10
145x5, 195x5,215x5,235x5x4 sets
rdls 95x5,145x10, 165x10x2 sets, 185x10x3 sets

anderson zerchers 145x10,165x10, 185x10,205x8
pull thrus x 75

4 rounds of:

  • wide grip cable rows x15
  • a bit less wide x 15
  • narrow x 15
  • v grip cable oh press x 15
  • v grip upright cable row x 15

added wt each round

Got Malibu out for a 30 min smelly ( she sniffs and sniffs and sniffs!) walk before work on my apartment complex area. Its been WAY too hot after work the last two days and I haven’t been able to get her out to the nature trail! I feel bad yet I don’t fuck about with heat stroke in dogs- they die horrible deaths.

My girl has a decent coat on her, I’d saw the low end of husky thick! Hopefully it’ll be below 90 today and we can get some nature walk time.
Work drama is amping up, its the usual summer time- low staff-busy hospital type stuff. My supervisor is on and off being annoying/acting stupid.

I thought yesterday about how the amount of awful supervisors or people in other power positions at jobs I’ve had, and really, it was more uncommon to have a good one then a crappy one. Thinking of it that way helped me figure out that I can handle it, I just need to re-classify this person(s) I once really enjoyed to her current state of whatever the hell she’s doing. It was nice while it lasted, sure, and now times have changed. That goes for more people the one I guess. Time to adjust and update my approach and assessment on them is all.

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today
versa climber x 25 mins
3714 feet average 123 fpm 12 inches

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Today
pull ups x10
log clean once strict press reps empty/75# x 5,86x2,91x5x5
pull ups x 10
log clean once strict press reps 75#x10 x 4 sets
pull ups x8
log clean and strict press each rep 75# x 20

viking press 25 rep/grip x 3 grips then 5 reps/grip x 3 grips
band pull aparts x20 then different ones x 10
viking press 20 rep/grip x 3 grips then 5 reps/grip x 3 grips
band pull aparts x 20 - x 10

to the gym
4 rounds of:

  • t bar carry 160# x 20 back and froths round 1,14 round 2, 8 round 3, 6 round 4
  • 2 rope face pulls x 15
  • rogue grip cable oh press x 10-15 adding wt each round
  • rogue grip shrug/high cable rows x 10
  • cool grip cable rows x 15 up in wt each go

4 rounds of:

  • normal facepulls x 20
  • smith machine upright rows x 10-20
  • chest supported row 3 grips x 10 -15/grip

oh triceps x 15 ss tricpes x 15 x 3 sets

Malibu Walk !

Been a bit! Only 1 nature walk with my girl this work week due to the heat. MAN. Work is getting super busy. I rarely get tired at work, and I did around 2:30p yesterday. 20 patients : 1 nurse ( me!) ratio. VERY happy its my weekend.

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Today
fs 45x10, 135x3, 170, 185x5, 190x5x4 sets
150x10,155x10,160x10, 165x10
85x20,95x20,105x20,115x20 → this set aiming for no lock out, most of these were 15 reps then rest at lockout to finish the rest

3 rounds of:

  • bw walking lunges 50 reps/leg->25 bw sq->12 deep 1/2 sq->10 sec hold
  • push the sled x 100 feet-> bw sq 20 reps->10 1/2 deep sq->10 hold

3 rounds of:

  • rdls 95x15 first round, next 20, last 25
  • reverse drag the sled
    -push the sled
  • pull thrus x 20 first round, 25 next 20 last
    round
    a set of 15 slingshot push ups

Malibu kinda raining walk!

TONS of errands
elliptical x 30 mins- again not as easy as I’d like it to be but I guess that’s a plus too! NOT as hard as the versa climber or the stepmill…just…I’m outta shape! Stepmill is the King Of Awful/GREAT Cardio.

OH MAHGAH. This time next week I could ( hope to! ) be logging a stepmill workout! 24 hour fitness opens 6/22, but its too late for me to go before work -and not fair to my Malibu Girl to go after work- with the new 5am-9pm operating times. I work 5:15a-3:30p. Just means I’ll fit it in the weekend!

It is going to suck, I am going to suck at it ALLLLLL over again, and I CANNOT wait!!!

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Today
a set of 20 sling shot push ups
versa climber x 25 mins
? I don’t remember the exact numbers! OH well!

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A bit of a Dear Diary time today about my sister. She’s the one who at the start of the Corona Crazy Time, I seriously was angry at.

Well, her reaction to the whole scernio also forced me to see that she is in fact nuts. Not just dramatic and thatrical, or wanting attention- she is nuts.

After our confrontation and then peace talks I just- I wanted to pull away. My understanding of her has changed and its shitty to say and also true that I don’t feel I have the energy or patience for it.

I guess I finally personally experienced what other family members had years ago, that being far away geographically I never did. I am also the last of my family members to see clearly that she is actually mentally ill
I always had some type of explanation
( again, one of my personal faults is attributing positivity to aspects of people based on what I want to see and not fully factual reality) to make sense to me …but no. She’s really nuts. Pulling out her own teeth nuts. My mom told me she pulled another one last week.

I truthfully thought a lot of her behavior was for attention, amd I didn’t think badly of her for that, I just though “Well, that my sister and she’s always been that way”.

Admittedly I’d also explain to myself her actions in a way that made sense., if she was in fact only dramatic, had a bit of an ego, and liking attention.

Well she had quieted down texting to me after our confrontation and subsequent hashing out peace talks, the first we ever had in our lives as sisters toward each other, and the quiet was a relief.

Through all the stupid corona mess everyone is feeling, I felt I had no energy to sugar coat my replies to what I now saw as nutzo rantings…then I’d feel bad for feeling that frustration for my big sister then I’d feel that …disinterest in trying to engage at all. Which made me feel bad too!

I still would text about once a week asking how things were etc. She would sometimes reply right away, sometimes not reply for a few days then reply not to what I texted but something unrelated, or a religious yoitube clip link.

Or I’d get a text from a new phone number that she got saying she’s changed her phone number. She’s changed numbers so many times, at least 3 times this year. Her reasons are people texting her who she doesn’t want to hear from anymore, or the all emcompassing label of “drama” …its just…exhausting.

This is new for me. Feeling actual irritation and frustration, exhaustion from our interactions. She has NOT changed, this is the same sister, doing the same things she has done for years, I just see her differently now. So I guess I have changed. I cruelly have not updated my patience for this new understand ing if her yet.

No real great place to vent about this either except my other family members and they have had YEARS to adjust to this. I also feel bad venting to them.

It took the shut down for me to see clearly and now I can’t unsee it! I know it is pointless and potentially cruel to say what I really want to say her texts, that they are insane and they are annoying when she does not see semse and is so passionately believes her side of it- which is nuts, I used to think ot was purely ego. Insane seems like a demeaning classification compared to the EGO I thought was the culprit before.

The sister who lived in the body before this mentally ill one is the one I’d be trying to communicate to and that sister is no longer around. I feel awful admitting that.

Anyways. I had been doing the texting every week checking in and I got no response. I assumed she was busy or distracted , or had still beem a bit hurt by me so she was distancing herself. I did not take it as her slighting me.

I get a call while I am at work wednesday and I checked my voicemail. She had called asking if I was mad at her since I had stopped texting her and she just wanted to be sure I wasn’t. It wasn’t a mean message at all, she was worried and even offered encouraging words’ like she always does! She realky does live me!!-’ towards the end…but…Her voice…the voice on my voicemail was, of a crazy person. Hearing it just…yeah.

Turns out I had been texting her old phone number and she never got my texts for weeks Once I figured out that I told her what happened and she was ok with it and understood. Now however I noticed I was relieved not seeing all the…well…the interactions.

I love her very much. She has a big heart and she truly does try to help a lot of people, she loves me too and shows it. I feel guilty for feeling this new frustration and annoyance. Even writing it out makes me feel bad , like I putting her down or acting like I am better then her. I am not- I know anyone can go crazy.

The older I get the more I know myself and apparently I am intolerant of her behavior. I don’t even know if I want to work on being tolerant if it. That in itself is a admission on my part that could really be called mean. And unloyal to family. It is the truth though :confused:

2 Likes

Today
pull ups x 10
fs 45x10, 135x2, 170, 180, 190x5x5 sets
pull ups x 9
t bar oh press in rack 50# x 10, 70#x2, 80x5x3 sets,85x5, 80x5
pull ups x8
fs 150x10, 160x10, 165x10, 170x10
t bar oh press in rack 60# x10 x4 sets

4 rounds of:

  • tbar carry 190# x 5 trips-fast
  • face pulls x 18

3 rounds of:

  • rogue attachment upright cable press x 20-10
  • 2 rope face pulls x 15

2 round of:

  • bw walking lunges 50 reps/leg->50 bw sq no lockout->12 deep 1/2 sq-> 10 sec hold
  • push the sled x 2 trips

a set of 55# Frankenstein sq x 20

oh triceps ss triceps x 20 x 3 sets

4 Likes

Today
rdls 45x10, 95x5,135x5, 186x5, 205x5,225x5x5 sets
195x10,205x10,195x10x2 sets
anderson zerchers 55x5,145x3,195x5,215x5 x 4 sets, 235x5
145x10,160x10,170x10,180x10

rdls 95x25 x 2 sets

pull thrus x 25 ss bw Bulgarians 25 rep/leg x 3 sets
last set ss bw sq 50 reps->12 deep 1/2 reps->10 sec hold

cool grip seated rows x 25 various ups in wts ss rogue attachment pull down x 25 same thing x 3 sets

3 Likes

Today
Versa climber x 25 min
3232 feet 133 average fpm 12 in

2 Likes