Gym first.
Lots of supersets with the biggest DBs available and slow pull-ups, bunch of cable flys, some close grip bench on the smith machine, and then a bunch of pull up and burpee variations.
Now time for some mowing, weed whacking and other gardening stuff.
Great to hear about your weekend, sounds like you had some fun and survived the worst bits. Your capacity for training seems to be accelerating again these days. 100 NS in 40 is no joke and you seem to be lapping it up. Great to read and excited to see how you improve over the coming months.
Walked a couple miles after the gardening yesterday, stopped at a tennis court and hit 100 rocking chair burpees with elbows to legs afterwards, continuous, walked a couple miles back.
Today, did the same 100 type of burpees at lunch, then hit legs after work - slow sets of 10 on the leg press up to 4 plates a side and then a failure-burnout back down to one plate. Slow sets of 15 with a BB behind my head on roman chair hyperextensions for hamstrings, some leg extensions, and then a bunch more burpees with squat chasers.
Dinner was a big ol’ piece of salmon with a bunch of spices:
Plus some eggs and avocado.
Few pounds I gained at the wedding came right off. Gut always feels better eating healthy, too.
you are doing more burpees than @ChongLordUno these days. LOL
That fish looks real tasty mate.
200 pushups at lunch followed by a nice serving of the salmon. Got a swim meet for the kids tonight.
Last night was burgers on a keto hamburger bun. No difference that I can tell, was delicious.
Today, 100 rocking chair burpees with knee raises at lunch, protein shake and 2 eggs after.
Evening, back workout at the gym, lots of pulldowns / rows / pullups / curls with pushups thrown in between pretty much everything.
Dinner was korean beef - I used Swerve 0 cal brown sugar sweetener instead of brown sugar, it’s plant based and tastes identical - soy sauce, the swerve, garlic, ginger, red pepper flakes, beef broth, simmered with cooked ground beef until it thickens.
@T3hPwnisher You usually have heard of or have already eaten my food workarounds, but just in case you or anyone else reading this hasn’t heard:
Hearts of palm noodles - way better than spaghetti squash, and unlike all the spinach and other veggie noodle alternatives, it has virtually no calories or carbs. Plus, it doesn’t even need to be cooked - just rinse them out of the package and throw them into a sauce while it’s finishing.
Awesome you found that dude! They always ended up tearing up my guts sadly. Just plain couldn’t digest them. I’d end up passing them whole! Haha. Helped to cut them up REAL small before eating them.
Dang - guts are funny things, haha. They’re generally known for being gut-friendly and even IBS friendly, but then again I get discomfort from a lot of supposed “gut-friendly” foods. We’ll see what the morning brings, I suppose.
100 2-pump rocking chair burpees with knee raises in 93 degree heat this morning, followed by a bunch of laps in the community swimming pool.
5 pullups on monkey bars, lunge to the tennis court, 10 rocking chair burpees with knee raises, lunge back to the pullup bars X10 for 50 pullups, 100 burpees, god knows how many lunges, heat is plus 90 again with sun beaming. Fortunately I’ve recently become a bit more diligent about drinking water - I have not drank adequate amounts of water for years and the only reason I started a week ago was that my face kept breaking out with pimples and redness - something I never even experienced during puberty, haha. The 6-7 bottles of water a day since I started definitely helped me out there because the amount of water I was losing was more than I could drink.
Big fan of this stuff thus far. Mixing it with soy sauce, ginger and garlic paste, and a couple spices for this flank steak was just unreal.
I’m trying to put into words how good this post workout meal was but I can’t. Just gaze upon it.
The sauce, so juicy. The steak, fall-apart tender. Seared in a cast iron pan after marinating for 2 days, then poured the remainder of the marinade over it and popped the pan into the oven for 10 minutes. Strained the rest of the sauce and added some to the meal. Perfection.
This made me smile way more than it should have. LOL
Gym today for some upper, mostly chest stuff
SUPERSET
DB incline press 75s (biggest DBs they have) x 11, 11, 10
Wide grip slow pullups x 8, 7, 6
SUPERSET
Cable crossovers 20# 5x10
Foot elevated pushups on knuckles, very slow 5x10
SUPERSET
Chinups 3x10
Navy Seals 3x10
SUPERSET
Pullups 3x8
Burpees 3x10
SUPERSET
DB tri extensions 20s 3x15
Diamond pushups 3x10
Have reached the point where people keep commenting how I look like I’ve put on muscle when I’m actually just down 23 pounds. 207 this morning.
Daily hundred burpees, a decent leg and upper body workout, yada yada yada - everything continues to go great.
Today was 100 navy seals - rocking chair, 2 leg raises after each one, kept the same form and energy til the end.
Recent food:
Today:
Good sleep-in, some stretching, coffee, relaxing morning.
Fasted workout of:
5 max sets of ring pullups with a true dead hang overhand stretch at the bottom of each rep, rotating to underhand at the top. All discomfort is now gone from that stretch. Shoulder feels almost 100% in all ranges of motion - still some stiffness in the flexion-external rotation plane (the “hands up” stance), but no pain.
One-arm rows with the 50# KB - 10 meadows rows (shoulders abducted) followed by 10 lat rows to hip (shoulders adducted). 3 sets each arm. Not fun at all after the pullups.
Then walked out to the street and ran the hill outside my house 10 times - run up, walk down. I’m still wearing my barefoot xero training shoes so true sprinting on concrete is not a super good idea, lots of impact on the joints, but the run fit the bill, especially in the sweltering heat. Best part was a storm rolled in out of NOWHERE and the last 2 sets were done in a cool breeze with raindrops falling.
PWO shake with 2 scoops vanilla protein (60g protein, 360 cal), an oikos triple zero yogurt (15g protein, 100 cal), a banana, ice and water.
Today’s misery:
100 burpees - rocking chair, 2 squat chasers, 1 lunge each leg, knee raise to opposite elbow.
Heat was intense - mid 90s, sun seemed to disappear behind the clouds every time I took a few seconds to breathe and immediately reappear when I started back up. Got very lightheaded around rep 70, poured water on my head and forgot about my headphones, nearly destroyed them, finished up and stumbled back to my house. Should have cut it at 70 in that heat, having only drank coffee that morning. A cold shower set me right but still - good learning opportunity. Nothing hardcore about nearly giving myself a heat stroke doing a workout, just dumb.
Oh well 
PWO meal:
2 chorizo chicken sausages chopped up with 4 whole eggs and half an avocado.
Still have to mow the lawn, so just need to hydrate for a little bit and then I’ll get after it.
Yesterday: fasted til dinner, 100 burpees. Simple.
Today: 100 burpees at lunch, upper body workout at the gym afterwards.
Eating clean has made my gut into a sissy. Got a hankering for McDonalds last night and I’m stopped up and bloated all day today.
Yep that will do it.
Feel like my limbs are made of concrete today. Just hard to move, not feeling good overall. A few coworkers came down with covid this week so I grabbed a home test during lunch. Came back negative so I took a dose of medicine - the medicine being burpees and the dose being 100 reps, rocking-chair style with knee raise chasers. Not sure if it was a good idea but I do feel a bit better.
