11/20/19
some training.
bpa face pulls pushups lunges dislocates
A pull up various 50 (8 8 6 6 6 6 6 4)
B bb oh press bar 10 65 10 85 x6 85 x6 115 x6 x6 125 x5
C CSR 2p 2x10 3p 2x10
D1 ez bro curl 4x10
D2 tricep band pushdown 4x20
E ab wheel 3x10
F 45 min assualt bike ride
notes
oh press felt heavy
pull ups felt ok other crap crap
did a TON of bpa mixed into most of these sets
bike - even slow it sucks
11/21/19 training lower
lunges walks bands leg swings
a ton of stuff for glute and hip
A seated ham curl 5x10
B squat bar 65 95 x 15 135 x185 225 2x5 275 x5 315 2x5 shut it down
C db rl 60 x20 80 x10 100 6x6
D1 loaded mini step down 4" box 3x10
D2 TRX pron ham curl bridge thing 3x10
E sled 6 plates drag push some x some
F ab bb roll out 3x10
notes
squat low back glute piriformis cant tell which is which
something isnāt right pvc should help.
rdl felt good sled felt great
mini step downs held two kettle bells - these seem to help my knees
Iām just here waiting on food porn.
Creativity strikes on this post, and I enjoy reading it.
You thought I forgot.
I just made the turkey the gravy cranberry and some peas. Which means I supervised all the other stuff.
https://www.instagram.com/p/B5UL0BZn5Uk/
this is the brine I made
sea salt sugar juniper bay leaf peppercorns orange peel lemons
fennel seed shallots and garlic did this for 3 days then one 24 hour period
of air drying in the fridge.
and this is a montage of thanksgiving.
https://www.instagram.com/p/B5b6KIMnctP/
turkey is glazed with clarified butter and mirin
there are some sides a glimpse of mini me declaring his choice of pie
not shown is a bathed pitcher of rye manhattans - with bitters and tiny bit of absinthe
thank you mrgrtt123 I appreciate it.
Just trying to keep it moving - with irregular training
Everything looks amazing as always!
11/29/19
lower training
lunges banded walks BPA some other movements
bb complex 95x4x8 bo row X rdl X 1 clean x good morning x squat
A glute bridge AKA air hump 185 2x5 225 3x5
B squat 135 185 225 275 x5 315 3x5
C db RDL 100 6x6
D TKE many many
E 1 hour assault bike ride.
notes-
low back hips and ankle all tight af.
air humps- needs work used to be able to do 315 x 10 lol
squat- felt good after the air humps leaning forward too much
rdl liking this 6x6 lets you load up more then 4x10
not sure which is better ārepsā or loading - not sure which does more damage
assault bike this thing so humbling it sucks.
most of the ride was easy going
thanks chickenlittle !!
Im gearing up for christmas eve 3 weeks away !
Late to the partyā¦
But I just want to say that the turkey looks absolutely incredible. The color, the color!!!
thanks PG .
its about technique.
brine
high heat for a 1/2 hour
tinfoil to slow down the breast cooking
and glaze
glaze gives it that shellac look
mirin and butter did the job
been a minute- did a disgusting amount of hours 103 last week.
but thats kinda it for the year.
training 12/14 lower
mad mobility
lunges postures and tke ankle and hip shit
A trx prone hamstring curls 3x12
B squat bar many 95 x many 135 185 225 2x5 315 3x5 365 x2 385 x2
C db RDL 6x6 120 3x6 95 3x6
D1 leg extension 5x10
D2 seated leg curl 5x10
E 1000m row bleh hips locked up.
notes
I bought a new belt from Elite FTS pioneer cut its 13mm
too much belt.
havenāt lifted with a belt in like over a year- was nice to brace-
shows me how much core work I need to do on my torso-
back raises leg lifts etc.
squats - 315 x5 felt easy - 375x2 could have been 5
surprised after my work weeks rough ass week
RDL I had to reduce weight use straps- ring finger has a big cut on it-
and had to train with my wedding ring
I do like this 6x6 rep scheme even though I sucked
other shit- wanted to row more but hip cramped up.
I still hear my ACL/PCL grafts snap when i use the rowing machine
thanks for looking
WTFā¦I didnāt even realize there 103 hours in a week. That more than 14 hours a day. Did you sleep? I always like the way you weave weights, mobility and conditioning.
Hey Steve there are 168 hours in a week .
No I didnāt sleep- maybe 2-3 hours and some naps stolen here and there
it sucks. But usually January thru march I am super slow.
as for programming - its allot to fit in I always have huge ambitions when I train - not numbers just fitting it in.
I am moving more and more into styling my training to time-
x time to get mobile active
y time to āliftā
z time for conditioning
it doesnt always work out
12.18. training upper
stiff af. sick for a few days.
blah blah blah
mob a million BPA scap push ups, face pulls, dislocates
thoracic loe back both shoulders and left elbow sucking shit
been in the 30ās for a few days and battling a cold - can not take the cold for a few years now
A1oh press bar 55 65 75 x10 95 2x5 105 2x5 95 5x5
A2 BPA many x many
B1 pull up various 50 in sets of 5-7
B2 face pull sets of 15
C db clean and press 20 2x8 30 4x8
abs - HLR from the dip position 4x20
notes
felst like shit
left shoulder felt like dirt
pressing sucked- wanted to bhn press not happening
pull-ups no problem - dips - at bw not happening
meh just feeling rundown.
looking at this I giggle- have not trained consistently for over two years.
maybe 3?
working up on the first day back to a 385 double - while not a big lift is relatively easy - cracking 135 on OH press or 225 on bench is not happening. lol its just kinda funny-
squat - Pull what ever push OH lifts nah.
work slowed down yay
cooked for christmas eve - seven fishes.
here is a link on the gram
https://www.instagram.com/p/B6e4-q1nIip/
click thru if you like
baccala - 5 lbs
salt cod dressed in olive oil and hot cherry peppers and olives
Fried Calmari like an entire tray
( I dont fry at home - picked this up from an excellent local fish monger )
salmon tartare- this was like 3 lbs
sardines and soar- had this in Venice years ago cleaned fresh sardines
pan fried- then oinons sweated down - with some sugar and vinegar bay leaves and pink peppercorns- this sits in the fridge for a few days
like a cold picked salad.
shrimp cocktail - and some monster head on 1lb tiger prawns
the trick - to thaw in a brine- of sugar salt lemon water
scallop cooked seared then ladled with a butter saffron situation
and a monster clams vongole with nero squid ink spaghetti
training
12.27.19
mobility band walks blah blah
mini circuit
A1bw dip 4x10
A2 kb swing 52lb 4x 20
B TRX ham curl bridge 3x10-12
C squat bar 65 95 x10 135 185 225 2x5 275x5 315 x5 315 x10 315x5
D1 bb ab rollout 3x10
D2 HLR 3x10
E 30 min assualt bike easy
notes-
I am trying to add more conditioning stuff-
swings dips good pair with these.
swings are great.
TRX ham curl - these are the shit.
squat added shoes and sleeves at 225 - I put on the sleeves at 275
315 I added a belt- got a NEW belt 10 @ 315 felt awesome.
bike nice easy ride.
I GOT A NEW BELT
I bought new knee sleeves and a new belt from elite FTS.
slinghot sleeves- Ive had them before.
I bought a pioneer cut 13mm EliteFTS branded belt.
its awesome Its super thick and I was able to brace and get more reps.
12.28.19
training
some mobility - a milling BPA dislocates etc
A1 bw dip 4x12
A2 kb swing 52 lb 4x20
C medley of band push downs face pulls BPA
like 5 rounds x many
D 30 min assault bike ride hard- lots of intervals.
thats it.
sore af from squats and abs the day before.
Always amazed with your culinary skills!
Hahah. When I was drooling at your food pics, I did have a thought that the fried calamari pic was not on the same level as the other dishesā¦