Also PWO meal (pictured more than halfway through) 7 eggs, 2 slices wheat toast, slice of cheese, boiled and then cut/seared potatoes, milk.
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That’s all I could ask for.
Final ghetto gym setup:
FOund a $15 weider Bench on FB and got it this AM. It actually has attachments for chest press, flys, leg curls and extensions, all using giant rubber pieces and pins, but they were all crazy old so I just disassembled most of it and kept it as a flat bench.
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Lol look at what Covid-19 has driven us to 
That looks like some torture chamber setup.
Love it.
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Just need a little water proof tent and you’re good for rain!
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Well done Flapp! now we need a video of it in action.
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Hahaha, will get one on Monday when I do my squats. I may do some more conditioning tomorrow, but considering I just went back out and did 200 band pullaparts, 200 shrugs holding the 45# plates, 200 lateral raises with the 15s and 100 band lateral raises, I’m going to need to control myself between the boredom and the novelty of having weights at home.
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That’s why I did 5x5 on hang power cleans on a rest day… I also did some scap pull ups and scap dips at the private park while we were trespassing.
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Do you ever think of doing the 10k swing challenge again at a time like this? I’m contemplating doing it to get my conditioning up to snuff once I’m back in the gym, but I can’t see it going well if I want to keep doing loaded carries.
Was literally my first choice if I wasn’t gonna be able to finish BTM. It helps your grip too - might not hurt loaded carries. I didn’t do every prescribed between-swing exercise, just rotated a few and saved my swing-only days for PR times. Loaded carries BETWEEN sets of KB swings would be fuckin redonkulous!
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Lunch was just a beef patty with cheese and some carrots.
Dinner was sweet- soy sauce, dark brown sugar, onion, ginger, garlic, red pepper flakes, ground beef and sesame oil = Korean beef over rice. Be warned: eating a pound of beef soaked in sauce was fucking hard. Shit is DENSE. Took me 3 servings and like 45 minutes of eating.
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Damn, son. That sounds good. Saving that for later. I have a Vietnamese pork recipe that’s very similar to that. Done it with beef, too.
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Sounds like a nice meal Flap.
Love the homemade setup. I imagine it will double as equipment for your sex dungeon once the apocalypse is over.
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OMG, I am currently in possession of all of these ingredients and am totally going to make this in the next couple of days.
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6 more boiled eggs last night. Will have to get eggs again in the next couple of days. Ground beef is almost out too and no stores around me seem to have it. Got ground turkey just in case for tacos.
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What’s your weight doing between the eating and the conditioning?
Weight had been sitting at 216 for several days now, but after that korean beef, I woke up at 217 today.
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AM conditioning
All exercises 1 minute work, 15 seconds rest
Bunny hop burpees (3 hops in a low squat to a burpee)
Spring ups (crunch, hitting your abs with palm strikes at the top)
Jumping lunges
MMA pushups (plyo pushups close, medium, wide, medium, close, etc.)
Standing sprints (high knees)
Kick throughs (from pushup, kick foot through opposite side and lift up opposite arm)
Kick ups (kicking legs up in crab position)
Jump squats
Plank around the world (lift left arm, right arm, left foot, right arm, etc.)
Sprawls every 5 seconds, jumping back up to punching
Have another 10 minute ab circuit to do in the evening, plus some band work and stretching to prepare for week 3 of BTM starting tomorrow.
PWO meal will be 6 eggs, slice of cheese, 2 pieces whole wheat toast, bacon.
Afternoon will be korean beef and rice with a couple scrambled eggs.
Evening will be more korean beef, with ramen noodles that have medium boiled eggs halved and cooked in it til they get creamy as fuck.
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those are mean
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Yeah dude, got all of it from an mma conditioning workout. They’re all very similar workouts, and they’re super efficient. Never involve equipment, over in 10-15 minutes, and have you sweating balls with easy progress to track and beat next time.
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