Appreciate you being here dude!
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Hahah this is EXACTLY what happened, I hit 25 and immediately my mind started mass producing excuses for me not to have to do 75 more.
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Food yesterday was on point too!
Post workout:
Apple Gouda chicken sausage, eggs from our friends farm down the road, homemade guac.
Dinner:
Lettuce wraps with pork, onion, pepper, apple, garlic, raisins, sliced almonds and some insanely spicy sweet pickles from the local farm stand.
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Lunch:
200 slow, deep bodyweight squats.
42g protein fairlife shake.
After work:
1.5 mile walk to a playground with the dog
5 max sets of neutral grip pullups on monkey bars
5 max sets of overhand bodyweight rows - monkey bars with feet on ledge
1.5 mile back
Mow lawn
3 pork lettuce wraps, added avocado this time, perfect.
Really a rest day, the body was feeling the navy seals today, mini lunch workout still gave me a nice sweat and a miserable leg burn, worked up another nice sweat between the brisk walk, pullups, rows, mowing the lawn, etc.
Tomorrow, the plan is ground turkey stuffed peppers with onion and jalapenos, using half of the ground turkey (3lb package)
The rest of the turkey is going into meatballs, to be had in marinara with spaghetti squash the next day.
Tomorrow is probably 20 min of strong style burpees at lunch, and then the afternoon is an unknown depending on whether my wife goes to the gym or not. If she doesn’t, I will, and probably do some heavier leg stuff, but if not I’ll figure something else out.
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Could try this if you have 20 mins and want a big pump
5 sets of max push ups, then do the same number of 1 pump burpees as you got push ups between each set.
30 push ups
30 burpees
23 push ups
23 burpees
etc etc etc 5 sets,
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Oh snap! I love this dude!
Did something else today but that is totally my lunchtime workout tomorrow.
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Lunchtime workout:
5 min strong style 1 pump burpees
5 min strong style 2 pump burpees
5 min strong style 3 pump burpees
5 min rocking chair burpees, fast cadence
Nice 20 minute workout, got the blood pumping.
Wife is off tomorrow so I’m headed to the gym this evening for some leg stuff.
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Went to the gym yesterday:
Leg press ladder, just did 10 reps, added a plate and repeated until 5 plates a side, doing 10 bodyweight squats in between each set, and then did a dropset back down to 1 plate.
Then did 3x10 slow SLDL’s with the 75# DBS, the leg curl machine, some sissy squats, and did a little burpee/pull-up routine for conditioning at the end.
Long walk again in the evening with some pull-ups on the playground to finish it off, and more pork lettuce wraps.
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Did @simo74’s push-up/burpee workout.
Had limited time, so did the pushups 3 seconds down, one second pause, push-up and squeeze at the top for 1 second. All ramrod straight-backed and chest touching the floor.
Sets went 19-15-11-7-7, burpees were all rocking chair - hit stomach, touch toes, squat down on balls of feet, etc.
Very nice chest pump, good amount of sweat. Finished in time to take a call from a client, and then ran into the break room with my protein shake in enough time to play two ping-pong games.
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You love the rocking chairs man
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sounds like it did the job. Quality
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I do - they feel good on my knees, getting the hamstring/hinge action with the toe tap and the stand up, but the quad/knee flexion part with the little squat. Not sure if there’s any substance to my reasoning but I suppose it doesn’t matter one way or the other, haha.
Yesterday after work I had to dig up another patch of mulch that the previous owners put next to our driveway and take several wheelbarrows overloading with mulch, dirt and rocks down the driveway, across the street, through a neighbor’s backyard and down the side of the pond that’s out back of their house.
Then, came back to my yard and did 5 max sets of pullups followed by 5 max sets of rows with a max length stretched plank and a max length tucked L-sit in between each.
Dinner was stuffed peppers - ground turkey, onions, tomatoes and jalapenos with some low fat cheese.
Today, didn’t have time to work out during lunch really, but fasted until 5 PM, drank a protein shake on the way home, and went to the gym to hit upper body.
5 sets of incline DB’s
5 sets of cable crossovers with 10 pushups in between each set
5 paused pullups (pause top and bottom)
5 2-pump rocking chair burpees
X6 rounds, 2 overhand, 2 neutral, 2 underhand
5 regular curls + 5 hammer curls with 35s
10 narrow pushups, slow negative (inside shoulder width)
X2 sets
25 rope extensions + rope curls 35#
X2 sets
Got another few stuffed peppers, but am also currently steaming halves of a spaghetti squash to have with the turkey meatballs I’m slow cooking in marinara.
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Today was a half hour assault bike workout at lunch, and then 300 bodyweight squats after work. Bunch of stuff to do to get things ready for my kids birthday tomorrow, so just kept it short and simple.
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Woke up at 6 am, went to the gym.
Hyperextensions, 3 sets of 10 with 30# fixed barbell behind head, last set dropset to bodyweight x20
Pull-ups 3x5
Navy seals 3x5
Cable rows 100 3x10
Rope pullovers 40 3x10
Rope pulldowns 40 3x10
Reverse flys, chest on bench, 15s 3x15
Pushups, underhand on knuckles, 3x15
Chins, top 2/3 of movement for biceps, 3x8
Diamond pushups 3x10
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By the way, hit 230 at my peak and am now at 210.2 this morning.
Keeping myself accountable - eating clean, still 0 drops of alcohol in nearly 6 weeks now. Had my first unbroken 7 hours of sleep last night since I dropped my (minimum) couple-drink-a-night habit.
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This was great to read mate. Well done
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Saturday, went to the gym.
Sunday, was going to go for 100 navy seals again on fathers day, but we ended up having so much to do that I settled for beating my record and completing the 100 six-count burpees in 10 minutes.
Yesterday, finished getting my tattoo shaded, took my kids to swim practice, it thundered so everyone was out of the pool, and while the kids were playing on a playground nearby I did 300 squats in the tennis court while the other parents sat around and grumbled, haha. Not very fun with my arm still bandaged up and saran-wrapped from having my arm stabbed a bunch of times, but I walked the 2 miles back home (wife came and drove the kids home), unwrapped it and showered, and it felt great. Also, my oldest got 1st in the backstroke in his first meet, so that was cool.
Today, fasted all day, had a shake at 5 pm, and went to the gym.
Did a bunch of chest stuff - threw the 75s around on incline, did cable flys superset with pushups, did a bunch of slow pullups superset with sets of 10 navy seals, pretty much just kept music going and kept working the whole time. Came home, wife went to the gym after me, so until dinner time, aka salmon and asparagus, I just ate some of my “ice cream” I’ve been making - cottage cheese whipped in a food processor until it’s completely smooth, chocolate protein powder, PB fit, a drizzle of honey, and some 1% milk, in the back of the fridge for a while, and you’ve got yourself an ice cream/pudding of chocolatey deliciousness with buttloads of protein, some fat, probiotics from the cottage cheese, etc.
Weight has been around 210 for the past couple days, have 0 problem with that, I know given my level of activity at over 200 lbs that I’m in a caloric deficit, so whether it happens tomorrow or takes another week, I’m headed for 200. Most of all, I just feel really strong and healthy - good waking up, good going to sleep, energetic throughout the day (for the most part, that 2-3 pm gauntlet still requires a cup of coffee some days).
It has been a fun and exciting weight loss block thus far.
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Next day, weight dropped to 208.8, haha.
Was 209 this morning.
Heading to NY for a friend’s wedding. Got up and hit a quick workout in the backyard.
1 pump burpee
2 squat chasers
2 pump burpee
4 squat chasers
and so on…
10 pump burpee
20 squat chasers
9 pump burpee
18 squat chasers
and back down…
1 pump burpee
2 squat chasers
Total of 100 pushups and 200 squats.
Video’d it, will upload at some point.
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Back!
Gained 4 pounds, did it happily.
Got through a wedding-eve beach bar get together and a 7-hour wedding reception without a sip of alcohol, but ate everything that was passed to me. Waiters were walking around with everything from lamb chops to lobster rolls so I didn’t hold back and just enjoyed myself.
Friday I did 100 navy seals in 40 minutes - rocking chair style, strict, and it was manageable.
Saturday, I did:
10 squats
15 jump squats
20 close stance squats
25 jump squats, close-to-wide stance
30 pause squats
25 sissy squats
20 triple-pause squats
15 super slow (5 sec down, 5 sec up) squats
10 squats
With 20 walking lunges in between every set.
Saturday was the wedding, got back at midnight, kids were both uncomfortable in my wife’s family’s house and we all had to share a room. They took turns waking up until 5 am. Woke up and wanted to leave but was made to man the grill for a family BBQ. This would normally not be an issue but we had an impending 8-10 hour drive back to VA from the tip of Long Island, NY and we were guilted into staying until 3:30. Got back past midnight running on like 2 hours of sleep. Not feeling very rested today. Thank goodness I took today off work.
What to do? Gym? 500 burpees? Both?
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