Always glad to see ya whenever you get time to drop by.
But for the paycheck, work is innately stupid.
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10/4/19 training
PVC at home
176,785,432,234 dislocates BPA
stuff.
agile 8 type stuff. leg swings , more stuff
bb complex 95 3x5 row x RDL x power snatch
A squat 95 135 2x10 185 225 2x5 275 x5 315 x5 bleh
B seated ham curl 4x12
C1 kb RDL 40 lbs 5x20
C2 kb clean and press 5x8 22 lb
some ab stuff
notes-
first time squatting since like sept 20?
I think I rode a bike and did some trx stuff maybe 2x before this week.
felt week and stiff - need to build back - again - and perhaps slower
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sorry I missed this.
thank you I will I could be more consistent with training and or visits.
I look at my paychecks and then the hours and I think I need a life change
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10.15.19
training
some movement lunges dislocates a bunch of crap
10 min assault bike ride
A pull downs 5x10 various
B1 db oh press
B2 rope low pulley row like 10 x15
B3 db seated oh press 25 30 40 50 x10 60 4x6
C1 incline tri db ext 3x15
C2 hammer curl eccentric 20 3x10
D ab wheel 5x10
30 min assault bike ride
notes
just some pump and fluff
found this row variation - its good.
no real loading - lit up my back - particularly the lower lats
oh press felt strong- for me I think dbās are better for me then a bar here.
go figure.
here are those rows
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training 10.16.19
lunges banded walks hip crap
seated box-jump 20 5x3
15 min assault bike ride
A1 prone trx ham curl
A2 TKE many x many
B squat 95 135 x10 185 225 275 2x5 315 3x5 bleh
C1 pederson step ups 4x10
C2 rdl 4x15
D HLR 3x10
notes
rainy day got home at 3am woe up at 11am slow moving
slow in training
trx ham curl these are great -
squats good but felt heavy
rdl x mini step up did these as a circuit- felt good.
1 Like
10.24.19
training
been a minute or a week.
turned 48
worked a shit ton
slept less.
training
pvc at home
band work - BPA, dislocates, face pulls a bunch of tiny db shoulder shit
lunges - more crap
BPA x shoulder db junk 4x12
A1 TRX elevated pushup 3x15
A2 elevated inverted row 3x15
B1 BW dip x 1x10 +25 x 10 +45 x8 x8
B2 band face pull 4x20
C1 seated db oh press 30 x12 50 4x5
C2 ng pull down 4x12
D low pully rope row 3x20 light
E ab wheel 4x10
notes
weak as shit. slept less then 8 hours in a week.
blah blah blah thats my work life.
kept the volume low even though I did a bunch of crap
felt good to get anything done at all
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Keep at it as much as you can keep at it. You got a copy of Never Gymless? Might keep you limbered up and strong between gym visits.
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Very bad for your health my friend. If you aināt got your health, you aināt got nothing. Sorry to preachā¦
But youāre still a young whippersnapper, so hopefully you can still get away with it.
Belated happy happy!
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Rossās stuff is great that is a great idea - thank you
I should get that he is pretty inventive
I do some bw squats and pushups a few times a week in the mornings-
it helps.
pg you are preaching to the choir.
sleep is essential for recovery and life itself.
there are a few weeks like this a year - and I just get through it.
hourly workers- it can suck.
there are premiums overtime and penalties involved in these hours-
its still sucks.
48 I feel spry - but creaky.
10.30.19
training
upper crap
mobility lunges BPA dislocates
TRX 3 rounds invert row x pushup
A1 pull up various 8x5
A2 seated db ph press 20x20 30x10 50 x8 60 4x5
B2 bw dip 4x10
B2 face pull 4x many
C1 low pulley rope row 4x 12
C2 mini db cuban press 4x some
D 45 min assault bike ride - some intervals
notes
been just doing this for upper - or some variation.
db press - awkward to get bigger dbās up there.
otherwise felt good.
dips felt good- rope row thing is difficult and crushes the lats.
bike - did some intervals in this ride - left me for dead.
thats it
1 Like
10.31.19
Happy Halloween
very short session
mobility wrists neck hips - BPAās lunges lunges
bb complex bar - lots of crap to activate
snatch width row x RDL x jump shrug x hang clean x power snatch x squat
3x5 65 2x5 95
then
row x rdl x hang clean 5 x 3 each 95 115
10 x 2 of the same at 135 155
ab wheel 2x15 bleh
notes
just messing about did this in like 35 mins
needed to do āsomethingā
not so long ago I used to do this almost 3x a week
and would work up to 205 or 225 and then go squat or press or whatever.
this felt pretty good to do āsomethingā
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11.1.19 training
very short session
mobility pvc at home - allot
bands dislocates lunges- cossack squat
A squat wut 315 3x5 amrap - 8
B db RDL 70 3x12
C ab wheel 3x12
notes-
wanted more - had no time.
elbows both felt fuccked
felt like I was leaning forward allot- not really warm or recovered
got a cold thats had me wiped out
if I had a better handle on my schedule-
I would do allot more work
ham curls - some single leg work
air humps etc
3 Likes
thanks for al the love people
11/6/19
back/pull training
mobility stuffs -pvc lx ball at home
dislocates bands BPA push ups lunges blah blah blah
A1 pull ups 54 10 10 8 10 6 various grips
A2 hang clean 95 x5 115 x5 135 x5
B low pulley row 5x10-15
C meadows row 6 x 8-10 different loads
D1 ez-brotard preacher curl 5x10 light
D2 tricep band push down 5x20
E 45 min assault bike ride
F1 incline sit up 3x12
F2 back raise 3x12
notes
I have allot to say as I pushed the envelope for me
elbow buster for sure- elbows and joints felt good going in - so fuck it.
pull ups- ātensā first time in a long long time that I have gone past 5 reps
did a bunch of different grips.
like a year or more.
cleans-
more elbow busting testing the waters here I wrote about it
a few sessions ago- I routinely was able to clean 205 -225 as part of a complex hmmm age sucks.
low pulley rows- these are meh-elbow safe but cant do barbell rows
meadows row on a landmine- used straps felt lame- got a pump.
curls - holy shit. preacher curls a teenage staple- uhm I used like a 35 lb bar
these felt ok. I saw VEINS um thining my extensors and other bicep tricep work can fix my elbow hahahahah
bike - 45 mins yes some intervals - gotta do it.
abs low back- both have been cramping up got a huge pump of these low back raises- clearly I need to do more
Im nursing this neck elbow situation with a beer and an ice pack.
and made koresh fesenjoon
thats Persian chicken walnut pomegranate stew with Persian rice.
Ill post pics for all my fans
2 Likes
No koobideh bro? Thatās the formula for muscle growth 
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Mmmmmmm - fesunjoon.
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ahhh - that pic loaded now.
Persian saffron rice cake with tahdig that crunchy crust
and zareshk ( bar berries)
Fesenjoon recovery food for sure.
pomegranate molasses ground up walnuts and chicken thighs
3 Likes
some training today
11/7/19
mobility stuff BPA face pulls mini db junk push ups
scap pushups blah blah
A1 db oh press 20 2x20 40 x10 60 4x5
A2 BPA 7x 20
B spoon press 2x20
C1 hammer strenf incline press 3x10
C2 hammer strenf pull down 3x10
D 40 min bike ride.
notes-
meh kind of day- sore from yesterdays elbow buster
2 Likes
Solid, if not stellar as you say.
Ima gib a little more love to the Hammer Strenf machines on my next cycle, I think.
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thanks- tony.
Im giving them a chance again.
I have aa pretty jacked friend who when asked about what his training was
he said he does like 3 circuits of hammer strength or other machines
if he wants to push it he does another circuit
no big 3 no push pull squat - just makes it work