8/4/23
Morning Workout: 35 minutes treadmill.
PM Workout:
50 red band pull aparts
Hangboard pull-ups 3x 7, 6, 5
Rack Carry 100 paces each side 26kg KB
Converging Ring Push-ups 3x 10, 10, 8
Ring Dips 3x 8, 8, 8
OH Tricep Extensions green band 2x 12, 12
8/5/23
Last push to lose a few pounds before vacation at the end of the month.
Git Up, Pick ‘em Up abbreviated
3 Rounds of
16kg Turkish Get ups 3 each side
150 lb sandbag pickups x3
Completed in 15:45
08/6/23
35 minutes treadmill
Had to make up system to go from my shop vac to my air conditioner’s condensate drain line to clean it out. Stupid Florida not having basements and so much dirt/bugs/fungus clogging up the pipe under my house.
Probably sucked 2-3 gallons out of thing.
08/07/23
35 minutes treadmill
08/09/23
50 Red Band Pull Aparts
KB swings 26kg 2x 30, 30
KB cleans 26kg 3x 4, 3, 3
Hydrocore Snatch 3x12, 12, 12
Hangboard pull-ups 3x 5, 4, 4
Chest Flyes orange band 15 w/5 second negative and 30-10-30 set
KB swings 26kg 1x 40
All I could manage with it being 100F in my garage.
8/10/12
Goblet Squats 26kg KB 3x 12, 12, 12
150 lb sandbag pickups 3x 3, 3, 3
Suitcase carry 26 kg KB 2x 50 paces each side
Hydrocore Halos 2x 25, 25
Hydrocore “lawn mowers” (pull the bag with core like starting a mower and extend all the way back) 2x 10, 10 each side
Grey band one arm rows with Fat Gripz 2x 12, 12
8/11/23
37.5 minutes treadmill
Put this in the chuckle thread but I am a Viking according to AI
8/12/23
26kg KB swings 2x40
Hangboard pull-ups 3x 6, 5, 5
Chest Flyes Green and orange band 3x15, 15, 15
Hydrocore side to side swings 2x50, 50
KB cleans 16kg 3x8, 8, 8 no rest between sets
Video with editing and rest periods cut out:
8/13/23
Rock climbing with the kids about 1.5 hours.
8/15/23
50 red band pull aparts
Alternating KB swings 16kg 3x30
Superset with chest Flyes green and orange band 3x 15,
One arm rows gray band with fat Gripz 3x 11, 10, 10
KB cleans 26kg 3x 3, 3, 2
Hangboard pull ups 2x 4, 4
8-17-23
Alternating KB swings 16kg 1x50
KB Snatch 3x 6, 6, 5
KB cleans 26kg 4 x 3, 3, 3, 3
Alternating KB swings 16kg 1x50
Red band pull aparts 1x50
Face pulls green band 2x12, 12
So I have been reading this book
You now, trying to broaden perspectives at least and maybe incorporate in some veggie based meals (BG control and all that).
He made some okay points until I got here:
Protein doesn’t matter for building muscle? Really? No mention of muscle protein breakdown or muscle protein synthesis (you know, that main muscle building mechanism). No comparison stating the known fact that you need to consume more plant proteins than animal to get the same amount bioavailable in the blood stream (I think layne Norton says it’s about 25% more). At least give me all the info if you are trying to change my mind.
Also major issues with this book. No Sources cited in the text. It then directs you to his webpage for citations - I get a 404 not found error. Attempts to contact his team about citations went unanswered. Additionally, he is an “influencer” that has built his business around being vegan. Put the book away after this. Thankfully I didn’t buy it, only rented from the library.
Plus most of the recipes have something like 40 carbs a serving. Yikes.
8/18/23
Orange Band Flyes 2x20, 20
Converging Ring push-ups 3 x 10, 10, 8
Ring Dips 3x 9, 8, 8
Suitcase Carries 4x 50 paces each side 26kg KB
Racked Carries 2x50 paces each side 26kg KB
Hangboard pull-ups 3x 7, 6, 4
8/19/23
35 minutes treadmill.
8/20/23
Quick Kettlebell complex
Rounds 1, 2, 3 with 16kg kettlebell
5 each of
One arm swings
Snatch
Clean
Rounds 4, 5, with 26 kg KB
10 swings
10 goblet squats
10 swings
2 sets of 50 paces each side suitcase carry 26kg
8/22/23
Hydrocore side to side swings 2x59
Red band pull aparts 1x50
Hangboard pull-ups 3x 7, 5, 5
16kg KB snatch 3x 5, 5, 5
Face Pulls green band 3x 10, 9, 9
One arm rows with gray band and Fat Gripz 3x 9, 9, 9
Been on vacation the past week. Currently in Skagway Alaska on a cruise.
8/30
Lateral raise machine warm up
2x5 24 kg KB cleans
25 KB swings
Incline DB press
65x12
75x 11
75 x 11
Tricep Press machine
210 lbs 3 x 10, 8, 8
South Sawyer Glacier
9/1/23
Over 12 miles walking and hiking Skagway, AK.
It’s just incredible here. Best stop was Lower Reid Falls:
9/8/23
50 red band pull-aparts
16 kg alternating kb swings 1x 50
16 kg KB clean and press 3x 9, 9, 9 (per side)
16 kg KB snatch 3x 8, 8, 8 (per side)
Hangboard pull-ups 3x 4, 4, 3
Green band face pulls 3x 10, 10, 9
Incorporating more of the that “lifting stuff over your head” (thanks @T3hPwnisher). Cannonball shoulders + jacked back >> puffy chest
9/10/23
50 Red band pull aparts
16 kg KB clean and press 3x 10, 10, 9
16 kg KB snatch and squat 1x 5 left and 1 x 5 right (these really sucked and I felt very unstable doing them, unable to get real deep in the squat - something to work on)
16 kg overhead carry 2 x 50 paces, 50 (per side)
Green band OH Tricep extensions 3 x12, 12, 10 with only rest to switch arms.
Hangboard pull-ups 3x 5, 5, 4
