Sunday, November 5, 2017
30 minutes stationary bike
Monday, November 6, 2017
Cycle 21 (Anchor) Week 1 Day 3
Jumping Jacks to warm up a little
Mobility
Box Jumps x 20
Deadlift TM 385
135 x 10
225 x 5
245 x 3
275 x 3
315 x 3
345 x 8 New Rep PR
Bit of a grind, but it was a winner.
ss with band pull aparts x 100
ss with BW pushups x 75
Lat pulls 110# x 75 Neutral wide and narrow grips
EZ Bar curls 50# x 26
Leg Curls 95# x 35
Tuesday, November 7, 2017
30 minutes stationary bike
Wednesday, November 8, 2017
Cycle 21 (Leader) Week 1 Day 4
Jumping Jacks til sweat
Simple 6
Med Ball throws x 20
Press TM 215
Bar x 15
95 x 8
115 x 5
135 x 3
150 x 3
170 x 3
195 x 9 New Rep PR
Chest Supported DB Rows 45#/side x 50 total
Face Pulls 50# x 50
BW Dips x 40
Abench crunch thingie x 50
Thursday, November 9, 2017
30 minutes stationary bike
Friday, November 10, 2017
Cycle 21 (Anchor) Week 2 Day 1
Speed Rope x 350
Agile 8
Simple 6
Box Jumps x 20
Squats TM 355
Bar x 10
135 x 8
175 x 5
205 x 3
230 x 5
265 x 5
300 x 5
Sciatica. Like an ice pick in my right ass cheek. Nothing came easy today.
ss with band pull aparts x 100
ss with BW pushups
Chins/pullups w 70# assistance x 40 total. various grips
10# Back Raises x 12 -sciatica again.
Sucky workout. Checked boxes and went home.
Saturday, November 11, 2017
Cycle 21 (Anchor) Week 2 Day 2
Speed Rope x 325
Simple 6
Med Ball Throws x 20
Bench Press TM 330
Bar x 15
135 x 8
165 x 5
195 x 3
225 x 5
255 x 5
285 x 5
Kroc Rows
2 Warm up sets of 85 x 5/side
85# x 26/side
DB Bench Press 60#/side x 60 total
Face Pulls 50# x 50 total
Ab Roller x 25
Stationary bike x 20 min
I hate short turnaround workouts (this was <18 hours since my previous session) but I got in good work despite feeling a little weak.
Friday, November 17, 2017
Cycle 21 (Anchor) Week 2 Day 3
Speed Rope x 225
Stretching Rolling Mobility
Box Jumps x 20
Deadlift TM 385
135 x 10
185 x 5
225 x 3 -hook grip thru warmups
255 x 5
295 x 5 double overhand to here
325 x 5 -fancy new figure 8 straps
ss with band pull aparts x 75
lat pulls 120 x 50
ez bar curls 3 sets of 50 x 10
Sunday thru Wednesday it felt like I had a water balloon being filled behind my nose. One wicked cold.
Still felt weak tonight. My legs were trembling with modest loads. I dare say it was actually technique and not brute strength that carried me through these sets. Walked away without any push or core and didn’t feel guilty about it.
Sunday, November 19, 2017
Cycle 21 (Anchor) Week 2 Day 4
Speed Rope x 300
Simple 6
Med Ball Throws x 20
OH Press TM 215
Bar x 15
85 x 8
105 x 5
125 x 3
140 x 5
160 x 5
185 x 5
Chest Supported DB Rows
45/side x 60 total
Face Pulls
50# x 40 total
BW Dips x 40
Abench Ab crunch thing x 50 total
2 mile walk home
Tuesday, November 21, 2017
Cycle 21 (Anchor) Week 3 Day 1
Warmup
Mobility
Jumps
Squat TM 355
Bar x 10
135 x 10
185 x 5
225 x 3
265 x 5
300 x 3
335 x 6 An absolute shit show. Nearly rolled over my toes on rep 5. I’m genuinely at a loss here.
ss with band pull aparts x 100+
Pull Ups 70# assistance x 28 total
Back Raises #25 x 25
BW Pushups x 50 total
I only missed a PR by one, but technically I still feel like a fucking mess.
Saturday, December 2, 2017
So I guess I’ve been away for a while. First there was the holiday, followed by a 3 day weekend with the family in Disneyland, from where we all returned home diseased… Went to the doc on Monday - fever, chills, wicked cough, etc. On Friday the cough was still nagging so I returned to the doc to get some antibiotics to cure the bronchitis I was sure I had. Instead, I had some breath tests followed by a treatment because apparently I have asthma.
Time to get back in and do what I can. Fuck it, I’ll just pick up where I left off.
BW 267… I guess I should be happy I’m down about 7 or 8 out of nowhere?
Cycle 21 Week 3 Day 2
Speed Rope x 250
Simple 6
Med Ball 20# throws x 10
It’s been 3 weeks since I’ve benched.
Bench Press TM 330
Bar x 15
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5
285 x 3
320 x 3 Obvs not a PR. Was looking for 7. Wasn’t expectin’
DB Rows 85/s x 50 total
DB Bench 55/s x 50 total
Face Pulls 50# x 40 total
Just happy to get out without a coughing fit or making things worse.
Monday, December 4, 2017
Cycle 21 Week 3 Day 3
Mobility
Box Jumps x 15
Deadlift TM 385
135 x 10
225 x 5
260 x 3 Double Overhand to here
290 x 5 Hook Grip. Progress
325 x 3 Fancy new straps from here
365 x 6 New Rep PR. I don’t know where I found it, but I did.
ss with Band pull aparts x 100
Took a break here… went to a stall to insure that I hadn’t shit myself during my top DL set.
Lat pulls 120# x 60 total wide neutral grip
BW pushups x 60
I forgot to take my newly prescribed inhaler to work, so I was hacking up my lungs for the better part of the day. I remembered to take it when I got ready to go to the gym though… I also secured my spectacles with tape on the nosepiece, and had the big bully of the gym punch me in the shoulder and take my lunch money, just to completely play the full part.
Tuesday, December 5, 2017
Incline walk 2.2mi in 40 minutes @4.0 to 5.0 incline.
Wednesday, December 6, 2017
Cycle 22 (Anchor) Week 3 Day 4
Simple 6
Med Ball Throws x 15
OH Press TM 215
Bar x 10
95 x 5
115 x 5
135 x 3
160 x 5
185 x 3
205 x 6 Not a PR
-#7 died violently but quickly just under my nose.
Chest Supported DB Row 45/side x 60 total
BW Dips x 40
Face Pulls 50# x 40 total
20 minute bike ride
So for the past month or so I’ve been having some rather severe and random oblique cramps/spasms…like when I reach down semi-awkardly to tie my shoe, or grab something off the floorboard of my car while stopped at a light…you get the idea. I’m really sore in those spots for a few days after, and today was one of those days. I really felt it when I belted up for my top set. There will be a chat about this with my physician next week when I have my yearly physical.
Thursday, December 7, 2017
30 minutes stationary bike
Friday I had a blood draw, so no lifting.
Saturday, December 9, 2017
Cycle 22 (Leviathan Leader 1) Week 1 Day 1
Speed Rope x 325
Mobility
Box Jumps x 10
Squats TM 330
Bar x 10
135 x 5
175 x 5
205 x 3
235 x 3
265 x 3
295 x 3
330 x 1
BBB @ 50% 165 x 10 x 5 sets
ss with band pull aparts x 100
Abench crunch thingies x abunch (get it?)
Chins/pullups w 70# assistance x 40 total
BW pushups x 3 dozen total
About an hour and a half before my workout my lungs were sounding crunchy, so my wife gave me a breathing treatment. This made me feel loopy, shaky, edgy, and really weak. I kept myself focused on my breathing during the BBB sets and it helped get me through. I just want to feel better.
Monday, December 11, 2017
Cycle 22 (Leviathan Leader 1) Week 1 Day 2
Speed Rope x 300
Simple 6
Med Ball Throws x 10
Bench Press TM 305
Bar x 15
135 x 8
165 x 5
195 x 3
215 x 3
245 x 3
275 x 3
305 x 4
LSL @ 275 x 3 x 5 sets
FSL @ 225 x 14
DB Rows
Warmups with 70#
100# x 25/side
DB Bench Press
60#/side x 40 total
Face Pulls
50# x 40 total
Tuesday, Dec 12, 2017
30 minutes stationary bike
Wednesday, December 13, 2017
Cycle 22 (Leviathan Leader 1) Week 1 Day 3
Speed Rope x 325
Mobility
Box Jumps x 10
Deadlift TM 345
135 x 10
185 x 5
225 x 3
245 x 3
275 x 3
315 x 3 Double over hand thru here
345 x 3 strapped
Then I ad libbed…
315 x 1 DO
315 x 1
315 x 1
315 x 1 These were EMOM
275 x 3
275 x 3
245 x 5
225 x 10
The volume adds up roughly to halfway between FSL and SSL 5 x 5
ss with band pull aparts x 100
ss with BW pushups x 50
Abench crunch contraption
Lat pulls (neutral and narrow neutral handles) 120 x 10 x 5 sets
Saturday, December 16, 2017
Cycle 22 (Leviathan Leader 1) Week 1 Day 4
Speed Rope x 325
Simple 6
Med Ball Throws x 10
OH Press TM 195
Bar x 15
75 x 5
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
195 x 3
175 x 3 x 5 sets (LSL)
135 x 10 (FSL)
Chest-supported rows
45/side x 50 total
BW Dips x 25
Face Pulls 50# x 40 total
Abench crunch shit
20 minutes stationary bike
Sunday, December 17, 2017
Cycle 22 (Leviathan Leader 1) Week 2 Day 1
Speed Rope x 325
Mobility
Box Jumps x 10
Squats TM 330
Bar x 10
135 x 10
175 x 5
205 x 3
235 x 3
265 x 3
295 x 3
330 x 2
BBB 50% 170 x 10 x 5 sets
ss with Band pull aparts x 100
ss with BW Pushups x 50
Pullup/chins w 55# assistance x 35
It’s a lot easier to do this when I’m feeling well.
Great workout.
Monday, December 18, 2017
30 minutes stationary bike
Tuesday, Dec 19.
Star Wars. My heart was racing from all the action. …j/k.
Wednesday, December 20, 2017
Cycle 22 (Leviathan Leader 1) Week 2 Day 2
Speed Rope x 300
Simple 6
14# Med Ball throws x 10
Bench Press TM 305
Bar x 15
135 x 8
165 x 5
195 x 5
215 x 3
245 x 3
275 x 3
305 x 3
SSL 245 x 5 x 5
Backed off the supplemental from last weeks LSL 3 x 5 - FSL AMRAP fun setup. Seems I developed some bursitis in my left shoulder for the first time in a year -right after that workout.
Lesson learned.
Kroc Rows
80 x 5/side x 2 warmup
95 x 21/ side
DB Bench Press
55/side x 50 total
Face Pulls
50# x 40 total
Abench crunches w 10#
20 minutes stationary bike
Friday, December 22, 2017
Cycle 22 (Leviathan Leader 1) Week 2 Day 3
Speed Rope x 325
Mobility
Box Jumps x 10
Deadlift TM 345
135 x 10
185 x 5
225 x 3
245 x 3
275 x 3
315 x 3
345 x 3 Only strapped set.
315 x 1 x 6 Singles EMOM
275 x 3 x 3 sets
245 x 10
ss with Band Pull Aparts x 100
Lat Pulls 120# x 50 total
Leg Curls 85 x 25 total
Woke up Thursday morning with a dead left arm. Even backing off Bench day’s supplemental didn’t prevent another bursitis flare up, and this one was worse than the last one. With the holidays coming up, hopefully the slower rotation will give this time to heal.
Today’s lift was good enough. I like the singles and I think that’s gonna help me with the first reps of my sets, since they always suck for me.
Tuesday, December 26, 2017
Cycle 22 (Leviathan Leader 1) Week 2 Day 4
Speed Rope x 300 turns
Simple 6
Med Ball Throws x 15
OH Press TM 195
Bar x 15
85 x 5
95 x 5
115 x 3
135 x 3
155 x 3
175 x 3
195 x 3
135 x 5 x 3 sets -Let’s take it easy on the shoulder here.
There was a little shoulder pain on the early sets, but ok after fully warming up.
Chest Supported DB Rows
45/side x 50 total
Face Pulls
50# x 40 total
ss with Triceps rope pulldowns 50# x 50
Abench crunches
20 minutes stationary bike
Wednesday, December 27, 2017
Cycle 22 (Leviathan Leader 1) Week 3 Day 1
Speed Rope x 300
Mobility
Box Jumps x 10
Squats TM 330
Bar x 10
135 x 10
175 x 5
205 x 3
230 x 3
265 x 3
295 x 3
330 x 3
BBB @50ish% 175 x 10 x 5 sets
ss with Band Pull Aparts x 90
Pullups/Chins w/ 55# assistance x 40 total (4 diff grips)
No push assistance to let shoulder heal