Flappinit's Log: Home Gym Edition

Training Training Logs
81

3 mile walk with Alfie at a brisk pace.

Came home and did 55 pullups (1, 2, 3…10), then a superset of 25 inverted rows on rings and 25 curls with 15# DBs X4 rounds, going regular curls-hammer curls-motorcycle curls-regular curls.

Then cooked up 2 beef patties with some cheddar cheese, no bun, and some of the chickpea-pepper-cucumber-red onion-feta mediterranean salad. Chopped up and threw in a couple SUPER spicy pickle chips we got from the local farmers market today.

Don’t know if there’s another meal in store for me today (will be steak and asparagus) or if it’s just my protein pudding.

5 Likes
82

Worked out every one of the past 3 days - LOTS of pushups and pullups, everything just feels super strong.

Did a ton of heavybag-to-shoulder cleans yesterday.

Today, finishing up 100 rocking chair burpees, then going to go on the assault bike and get the hell after it.

Weight is down to 215 as of this morning, 0 sips of alcohol in the past month, food continues to be amazing.

Lemon garlic chicken tonight, with some roasted broccoli and cauliflower.

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83

Winning at life right here. Well done sir.

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84

Well, that escalated quickly.

I came home at lunch to do 100 rocking chair burpees and only got 70 of the way through - the neighbor came and interrupted me and then I had to shower and get back to work.

So, I came home after work planning on just doing 30 to warm up and then riding the assault bike for a while. But it was windy and amazing outside and the 90s music was bumping, so after 30 I started doing 10 rocking chair burpees and 5 pullups, just back and forth, only rest being jogging in place, and before I knew it I had done 100 more burpees and 50 pullups on the rings.

Right shoulder and elbow didn’t hurt but began to let me know that an ache was coming so I cut it off, but I felt like I could have gone for hours. Just feels great.

4 Likes
85

Lunchtime:

100 strict rocking chair burpees

Shake with 2 scoops protein, PB fit, greek yogurt, water

After work:

One arm clean and press 50# DB from floor, x1 each arm
5 rocking chair burpees
5 ring pullups
10 squats on wedge

Then OA C&P 50# DB from floor, x2 each arm
5 rocking chair burpees
5 ring pullups
10 squats on wedge

…

up to 10 clean & press each arm.

Really hits the obliques, shoulders obviously, and…lungs.

Gassed, pouring sweat.

Another shake afterwards, headed to shower, and then I’ll have another serving of what I made last night:

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That’s chicken breasts seasoned in paprika, garlic, salt, pepper, sauteed in the pressure cooker with some olive oil, then set aside, garlic and onion sauteed, deglazed with a half cup of chicken broth, set it all back in, pressure cooked on high for 7 minutes, took the chicken back out and thickened the sauce with 1 tbsp of cornstarch in 1 tbsp of water, and added lemon slices, lemon zest, and fresh parsley.

Amazing and super healthy - just 2 tbsp of EVOO and 1 tbsp of butter for 6 huge chicken breasts. The broth was just so delicious. Had roasted cauliflower and broccoli on the side.

For anyone making sauces, 1 tbsp of corn starch is just 30 cals and 7 grams of carbs - you’ve gotta mix it with cold water before to make a slurry but it’s an amazing low cal and relatively low-carb way to thicken up a stew without using flour or other heavier thickening agents.

4 Likes
86

Yesterday was just a half hour on the assault bike at an average of 22 mph. Rest day overall. Saw the new Spider-Man - was great, but should have been 30 mins shorter.

My wife, having a bad ankle, was beginning to be a bit dissatisfied with the limited range of stuff she could comfortably do at home, so she asked me to check out a Planet Fitness that opened near us, both to get her in the gym again and to stop me constantly looking at new equipment - it wasn’t crowded, and I got a membership for us both at $10 each. Was quiet, had up to 75# dumbbells, plenty of machines, a full space for calisthenics - everything I need to grab a decent workout. PF is a crummy company and relies on a lot of people getting memberships and then not coming and not caring enough to cancel the $10/month so I wasn’t exactly ecstatic about giving them any money but the idea that you somehow can’t get a good workout there is hilarious.

Did 5 max sets of incline DB press with the 75s, supersetting 10 slow pushups each time

Then 5 overhand grip pullups
5 rocking chair burpees
5 underhand pullups
5 rocking chair burpees
5 neutral grip pullups
5 rocking chair burpees
5 wide grip pullups
5 rocking chair burpees
X2, no rest

Then Cable rows @ 100 for 3x15 superset with rope pullovers @ 30 for 3x20

Then my triple dropset of lateral raises -

Holding a 10# db and the handle of a band in each hand while stepping on the band,
10 lateral raises with dbs and band
drop the band
10 lateral raises with dbs
drop the dbs grab the band
Max hold at 90° with band

Finished with stretched plank or whatever you’d call this:
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Max hold with a tucked L-sit max hold, 3 rounds

It’s really just going to be 2, max 3 days at this place a week for me - this place doesn’t have a kids club like our last place did, and I can always do stuff at home - so my wife is gonna go M/W/F after I get out of work and watch the kids, and I’ll go T/Th and perhaps a weekend day. No real need for it, but it sure was nice to DB bench and use a cable machine.

4 Likes
87

Gonna bust out 100 navy seals tomorrow.

Might record.

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88

I love how you instantly just maxed out the dumbells they have LMAO

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89

It’s a good sign that the shoulder strength is coming back. I’m used to repping the 90s on incline without much of a problem. But, lot of young kids and not-in-great-shape people (no hate on either, good on them for getting after it) there so it was clear throwing around the 75s wasn’t common, haha.

3 Likes
90

Oh damn yeah i forgot about your shoulder. It feels stable now?

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91

Yeah, 100% or close to it. Doing a couple hundred pushups and 50+ dead hang pull-ups at least a few times a week with no pain or instability.

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92

I gotta stop reading your log. I feel all happy with my meal preps until I start seeing what other people are up to…

Lol, that chicken looks delicious.

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93

So…

100 navy seal burpees done.

Note to self:

1 - perhaps not the best idea to do this the day after doing incline DB press for the first time in months

2 - perhaps not the best idea to do this outside in 88°F weather with a long sleeve shirt on because I just got a new tattoo and can’t have direct sun on it

@ChongLordUno took me a whopping 45 minutes, haha - I think next time I can probably shave 5 minutes off in some better conditions, but ain’t no doubt about it, this was going to be miserable no matter how I sliced it up.

I’ll upload the full video - probably in 2x speed with a caption clarifying that, as for some reason my 1x gopro footage, when I don’t have the smoothing on, makes things seem slow-motion-y and choppy. Helps anyway, since noone wants to watch 45 minutes of some dude panting and sweating in one place.

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94

Well in mate

Just post the whole thing in normal speed. That way we get to see you suffer

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95

Yeah, after a bunch of messing around, normal speed was the only way I could figure out how to upload it - gopro splits up videos into 8-10 minute segments so I used clipchamp to just merge them all.

I ended up finishing the 100, thinking I may have miscounted since I lost concentration a couple times, and doing 3 more for good measure. Watching it back it looks like I actually did an extra one and never missed any, haha, so 104 total.

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96

Here we go. Slow, miserable.

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97

niiice

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98

Thanks- wont be hard to improve on this. Once I’m under a half hour I’ll be happy with the effort.

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99

That was a trip into the darkness for sure man

It’s a horrific workout. Every rep after the 25th is painful. You have 75 reps to dread after that

Keep it up man. Focus on your strong style 6 counts and throw in the odd intense session now and again. That will do you good

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100

Awesome work all round. This log is making me really happy right now. Thanks for sharing.

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