Aw you made a little friend (
yes but he looks like he ate my other friend.
training
7/29/29
lunges stuff
A 3 rounds of 10-15
adductor x abductor x prone ham curl machine
B squat 95 135 2x5 185 225 275 315 335 x5 365x2 315x10
C db RDL 5x 15
notes- felt like crap not stiff just run down.
squats - 315x10 is a rep PR for now.
needless to say it hurt.
I bet I can get 20 with it if I pushed it.
did minimal work after squats.
will catch up with you people later
training 7.30.2019
pvc at home
some mobility crap
A 1 hour assualt bike ride
B1 HLR 3x10
B2 band push downs 3x30 face pulls 3x30 BPA 3x30
C1 bench 20lb 4x20 135 x5 185 x5 210 3x3 āyoga mat boardā 210 3x3
C2 BPA many x many
D1 bw dip 4 10-15
D2 delt raise 5lb 4x10-15
notes
did a long bike ride- moderate pace
did some bench - used rolled up yoga matt as like a board press
wont be able to train for a number of days-
just some stuff I can recover from
1 Like
8/9/19
some training
pvc at home.
10 min bike ride
lunges walks tke stuffs
A3x15 prone ham curl
B1 squat bar 95 x10 135 x5 185x5 225x5 275x5
315x5 365 3x3 315x5 225 x20
B2 seated band ham curl many x many
C trap bar RDL 135? 4x8
D HLR 4x10
notes
bleh
crushed from work - long stupid week.
7/31-8/8 with maybe 12 hours sleep
need better life choices
slept in til 230 pm
notes
wanted to do a recovery day
bike pvc stretch some little shit.
did a shit ton of stuff at home
pvc voodoo floss etc
instead I tried to train.
somehow squats felt ok.
even though every thing else didnt
banded ham curls these are life.
trap RDL - I was shaky from squats and lack of sleep
but these might work.
will catch up with you people later
2 Likes
8/10/19
I lifted weights - they where small.
pvc at home - stiff
a million banded triceps and BPA distraction etc
A db bench 25 4x20
B1 95 135 155 185 x5
B2 BPA many x many
C1 more bench 135 8x5
C2 v-grip cable row 8x15
D banded tricep 2x50
E db raises 7.5 4x15
FHLR 3x10
30 min assault bike ride
notes
trying to bench.
just some 5ās shoulders actually felt ok
db raises - i suck at these
thats it.
1 Like
Been a minute.
Crazy week crazy heat.
8/21 some training
shit ton of mobility bands lunges crap
A 20 min bike ride
B medley if seres ham curls good girl bad girl
C1 squat 95 x10 135 185 225 2x5 275 x5
315 3x5 275x20 uglee
C2 seated band ham curl
D mini dB clean and press 15 4 x10
E HLR 3x10
notes
Did a concert yesterday that got me home at 3am
Needles to say this left me for dead
the. The squats just killed me.
here are some vids of yesterday
first set of 315 maybe a little high?
and 275x20 cut many of these high-
these where not as bad as I thought- pretty sure I can do 315 for 20.
2 Likes
I would say its kind of like the self-flagellation but using up & down and up & down movements. But you didnāt look that miserable, so kudos.
2 Likes
Shewie, made me tired watching it. Nice job gutting out the 20 and you could have even done some more.
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Thank you
I was in deep recovery for a few days - legs and flutes where ok
Low back upper back shoulders and elbows hurt pretty bad
Thanks - it felt good doing them.
Probably could have done 25-30
I want to do 20 with 315.
I like them but they are taxing on the smaller joints and muscles to say the least.
Ok now youāre just bragging 
but bragging has its place in the universe.
love the shoes too.
8.29.19
some training
elbows both fucked today
mobility crap shit ton of shoulder distratcion
band work lunges
10 minute bike ride.
more shoulder junk.
db bench 25 4x20
A1 foot bar bar bench 95x10 1352x5 185 3x5
A2 BPA many x many
B1 db incline 60 x10 80 3x5
B2 chest supported row 2p x12 x10 3p x6 x6 x6 2px10
C1 curl to press 35 4x10
C2band tri pushdown 4x30
30 mnute assualt bike
some abs
notes
elbows crunchy shoulders not much better
bench was really hard- even the db work felt heavy.
will catch up on you people
8.31.19
recovery training
got in a 5 from a 21 hour day
steamed my face and took a shower
then an ice shower
2 shots espresso
ate blue berries walnuts a hard boiled egg like a half a gallon of water.
movements at home- yogic crap
LX ball at home - more at the gym - used a 45 pate to add some presure
lunges dislocates more junk
A SL sumo135 2x20 225x8 315 3x6
B OH squat bar 65 2x10 95 x10 135 3x6
C squat 135 225 275 315 all 2x5
D1 ab wheel 5x10
D1 TRX ham curls 5x10
a recovery day-
bw 184
I need to move more- and do more and more yoga.
I spent at least 45 mins between home and gym
on LX ball work- was using a 45lb plate - not enough to add weight
to roll out scap traps low back glutes.
used plate to smash hip flexors quads etc.
this was good need to do more movement and active recovery
sumo RDL rewatched a westside vid a hip ham dominant pull
much needed
squats- and stiff leg-I actually needed a load to get ass to grass or to bend over properly.
after I felt really good and did more lunges yoga moves holds.
many day later.
ok I should just say many 20-22 hour days later
I went to the gym.
Finding out that the day after a monster day of work - I can piggy back enough recovery adrenalin to do something- the day that after not so much.
go figure.
read- 24- hour monster day - sleep 6 hours crush the gym
full two days later nada.
I did a monster week or two - ok it was 9 days running all of 12-24 hour days. and I trained? on Thursday?
training 9.12.19
lx ball band and pvc at home
25 min slow assault bike
678,543,234,BPA
lunges dislocates more lunges band works meh.
A TRX 3x10 face pull x pushup x inverted row x fall out
B1 oh press bar x 10 65 x10 95 2x5 115 3x5 bleh
B2 ng pull up - 8x5
B3 BPA many x many
C1 chest supported row 2 p 5x12
C2 db low incline 70 5x5
D1 hammer curl slooooow 20 5x15
D2 band tri push down 5x20
E neck stuff
notes
creaky stiff and weak.
this mini work out - left my shoulders clicking and stiff.
need to address this with much more pre-hab etc.
need to go back to millions of BPA and LYTP or YWP what ever
blackburn variations - defranco and smitty have a progressionI need to do.
bullshit workout - elbow gave out- this was hard.
no loading to speak of.
where squats are natural.
needs work - will try to train tomorrow.
thanks for looking - I am a shitty contributer and or consumer of your work
2 Likes
work work work
9.19.19
some training
pvc at home lots and lots
shit ton of shoulder shit
bands lunges stuff
A 45 min assault bike ride
B bb complex 65 3x5 95 3x5 row x rdl x power snatch
C lat pulldown various 5x10
D CSR 5x10 2p
E1lily shrug 50 3x15+
E2 meadows swings 15 lb db 3x20
notes
spent a good bit of time doing
BPA shoulder crap with bands mucho
some baic back movements -
elbows get inflamed on any row pull etc.
just putting in some low grade work
45 minutes assault bike.
Jesus.
2 Likes
its mostly slow- yes some intervals in there but this was mostly steady state
9.21.19
pvc lx ball at home
banded walks lunges lunges agile 8
more stuff
A TRX ham curl bridge thing 4x5
B squat bar 65 85 135 x10 185 225 275 x5
315 3x5 225x12 bleh
C bb reverse lunge 135 4x5
D ab wheel 4x10
notes
got in at 4am from work. nothing new there.
slept in trained around 3 pm
spent a 1/2 hour at home working on my fore arms elbows etc
they are super tight and ffed up from work.
shoulders really tight too- and pecs- it all needs work.
neck is jacked up too.
squats- hard to get good position- I tried a some cues I have been working on - screwing the feet to the floor- and pointing toes a tiny bit straighter then usual. that felt good
wanted 225 x20 - but my elbows really where not down for that today.
I need to buy like a titan fitness SSB and leave it at the gym.
thats it.
been a minute.
work has been stupid- isnāt it always?
trained a bit this week
10.3.19
lunges dislocates a bunch of bands a bunch of lunges
A1 BPA many
A2 db bench 25 2x20 60 6x5 - various incline and flat
B1 db z press 25 5x15
B2 straight arm pull down 5x12+
C pull down various 5x10
D HLR 3x10
notes-
felt like ass- weak and tired.
just some pump and fluff.
needs more fluff
1 Like