thank you chicken little !
1 Like
your right I did nothing to āplateā them
donāt worry they disappeared too.
1.3.20 training
was sick for a day got to train today.
mob lunges BPA TKE more lunges junk.
345,124,321 leg swings
A1 kb swing 3x20
A2 bw dip 3x12
B TRX prone ham curl bridge thing 3x12
C squat 95 2x10 135 184 225 2x5
275x5 315x5 315x10 315x5
D db rdl 100 6x6
thats it.
notes- squats felt good I was surprised
the 10 x set I think I can manage two or three sets like this for some volume
rep prs. couldnt manage any cardio bleh.
1 Like
1/6/20 training
mobility bands TKE walks lunges dislocate stuff
A1kb swing 52lbs 4x20
A2 bw dip 4x12
B squat bar 9 135 185 x5 225 2x5 275x5 315 2x5 315 x7 done
C rdl/dimel dead 15 3x20
D ab roll out barbell 3x10
notes
not a big session - left quad got tight on that 7th rep -
shut it down - thats it
2 Likes
1/8/20
training - left quad was super tight and hurt pretty good
upper crap
mobility BPA dislocates ace pulls stuff
A1 incline bp 95 2x10 135 7x5
A2 face pulls bands - many x many
B1 db flat alternating 4x8
B2 CSR 2p 4x12
C1 tate press 25 5x10
C2 hammer curl 25 5x10
D1 press down cable using bands. 8x 10-10
D2 cable curls 8x10-20ā
E1 cable crossover fly thing chest 4x12
E2 cable cross over rear delts 4x12
E 45 min assault bike ride
notes
uhm I benched but the weights where small.
incline bench- went ok.
alternating db press these felt good
did a shit ton of light arm stuff- huge swole
elbows felt ok did one preacher curl - elbows not having it at all
even did some cable flys.
bike ride sucked
1 Like
1/9/20 training
shit ton of mobility - postures and such
A pulll down 10x10 light
B deadlift 135 x5 225 x5 275 x5 315 2x5 365x3 2x2 405x2
C snatch RDL 2" block deficit 4x5
D low pully using rope 5x10
E1 db shrug 100 3 x20
E2 plate raise 25 3x10
F tabata assault bike bleh.
notes- pulls - quad felt ok . should have done more at like 275 or 315 for some volme used a belt and straps at like 365
405 x2 felt heavy duh.
snatch RDL - these where a killer would liked to have gotten many more reps needs work- it all needs work
shrugs low pulley rows all just fluff
tabata on the assault bike do the shit you hate
1 Like
been a minute.
work a shitty cold training has been on the back burner for a while.
I last trained 1.14.20
did some mobility a bunch of seated box jumps
banded stuff squatted
I worked up to 315 4x8.
seted ham curls 5x10
banded TKE many x many
big squats little much else.
1 Like
training 1.23.20
mobility stuffs
A 30 min assault bike ride.
B pull downs 10 x 10 various grips
C hammer strenf row 4x8-10
D1 low rope row 5x15
D2 curl to press bar 45 5x10
E rear delt machine 5x15
notes
kept it pump and fluff.
bike - the worst.
just did some stuff that doesnt inflame the joints
no compound movements and mostly machine based.
pull downs- got a pump hammer strength these always feel like the handles are put on wrong- but they are mostly pain free.
thats it.
1 Like
1.27.20
upper training
mobility stuffs lunges dislocates
A 35 min assault bike
B1 bench dbās 25 4x20 bb 95 x10 1352x5 185 3x5
B2 BPA many x many
C1 tricep ext 50 4x10
C2 curl to press 50 4x10
D banded tri pushdown - 5x many many
E ab roll out 4x10
notes-
this baby bench had my shoulder on fire.
and It sucked for most of the day.
but Iām gonna do it again.
or floor press or something.
a million bandpush down- usually I just use a band and push against that.
Mark Bell posted sometihng on instagram - I cant find it - you use a band quaded- and use that in a cable machine - as the handle - fire on the triceps.
1.28.20 lower training
mobility stuffs - pvc at home TKE banded walks etc
A 5x10 seated ham curl
B squat 95 135 2x10 185 225 275 315x5
335 3x5 x6
C db rdl 100 6x6
D HLR 3x10
E 35 min assault bike
notes
first squat in a bit- low back and left hip glute super tight- did allot with an LX ball between sets.
I also use a band around hips- holding a plate and do RDL with the band pulling against - between sets- gets it all moving.
seated Ham- wanted to do single leg work and TRX ham curls all busy-
and single leg work still kills my fake knee.
squats- I resisted the urge to jump to bigger weight and took a modest jump 335 for 3x5 got 6 on the 4th set wanted more as an amrap- but low back and glute not having it.
more seated ham - prone ham curls bother my knee graft go figure.
DB rdl 6x6 wuth a decent load is great.
shitty abs shittier bike
1.29.20
pvc at home mobility stuffs
A BO row 95 x10 135 2x5 185 2x5 225 4x5 135 3x10
B pull down 5x10
C HS row machine 3x10
D low pulley row 5x10
E low pulley rope row thing 5x20
F rear delt swing 5x15
G bike 25 mins
seems like allot - most of it was just volume-
BO rows def had some body english.
would have preferred kroc row or meadowsā style row - but they kill my elbows
thats it fluff and pump should really work on getting a stronger row.
1 Like
work work and another round of winter crud flu
2.4.20
some training
pvc at home mobility stuffs
lunges bands LX ball a bunch of shit
A 35 min bike ride
B1 trap bar dead 225 275 x5 315 4x5 * add 15lb to this
B2 NG pull up 6x5
C some ab shit
notes-
had limited time this felt good.
spent a shit ton of time on PVC lx ball etc
hip and piraformis was tight
trap bar felt good - pull ups got harder somewhere in there.
thats it
1 Like
2.6.20
every one here has a cold
spent a SHIT TON of time on mobility for thoracic
shoulders neck forearms - felt like 50cents.
dislocates, wrist shit, scap pushups , BPA more junk
A1 OH bb press bar x 10 65 x10 85x10 95 2x5 115 2x5 135x5 95 4x8
A2 pull up various 12x5
A3 BPA 12x10
B1 banded tricep 5x20
B2 face pull 5x15
C1 ez beo curl 50 4x10
C2 mini db clean and press 4x10
C2 mini db delt raise 4x10
D assualt bike 30 min
E standing ab pull down 5x10
notes
just some volume-
I have been working on shoulder and elbow health-
lots of band work - arm aid - panful scraping and LX ball work
ideally I would equalize the strength disparity between upper and lower
but I might have more wrong with me then I think -
or I just need to train these rusty buckets.
blah blah blah nothing exciting here just work.
been a minutes.
Took an actual God Damn vacation.
we went to Tunisia and it was amazing.
Took a trip to the Sahara Desert.
https://www.instagram.com/p/B8uQ3DGHuwu/
vid that kinda sums up the vibe of the trip.
we are on tatooine- one of the original sets of some of the starwars movies.
1 Like
2.26.20
training
an absolute shit ton of mobility work - travel rust.
TRX prone ham curls 4x12
TKE many
OH squat - 65 x10 95 3x5
front squat- 135 2x5 bleh- elbows done
A squat 185 x5 225 x5 275x5 315 x5 365 x2 335 5x3
B reverse BB lunges 135 3x8
C1KK press 65 4x12
D BPA 4x many
E BB ab rollouts 3x10
F 45 min assualt bike ride
notes
OH squats need to keep doing these for assessment-
low back stiff as hell
front squat - elbo said Hell No at least I figured that part out
squat - went ok wanted 5ās did triples instead - there is something about a triple - that like you can do them all day literally.
reverse lunge- evil and needed I really need to do more single leg work.
other crap - just what amounted to some shoulder mobility work .
and a shitty bike ride
1 Like
3.4.20
work work work
training
mobility stuff
BPA many many
dislocates many
A1 pull up 10 10 8 8 8 6 5 = 54
A2 bpa 7x15
B d row 100 2x20 120 x8
C1 straight arm pull down 5x15
C2 face pull 5x5
D one arm pull down 4x12
notes-
pump and fluff.
pull ups- felt good - the rest - trying to work around this shoulder thats been giving me problems
1 Like
work work work
3.10.20
lower training
LX ball pvc at home
mobility at gym - banded walks lunges face pulls BPA
tiny tiny kettle bell junk 456,824,231 leg swings
A squat 95135 x10 135 185 225 2x5 275 x5 315 4x5 x10
B db RDL 100 6x6
C hlr 3x10
D a bunch of band cable junk- maintenance
notes
tired and stiff- upper back neck rap and shoulder all shit.
same side .
squats 315 4x5 started to feel good on set 2.
AMRAP got 10 - this felt good
I added shoes at 225 sleeves at 275 and belt at 315 for anyone who cares.
DB RDL 6x6 is good- range 4x6 4x8 5x10 are all good this seems to be a sweet spot- but I dont know what is more effective- more reps and sets for accessories or a balance of load and volume and getting out of the gym faster
HLR need to get back to doing these - top and end of training
banded cable junk
pullovers - face pulls- pull thrus -tricep junk just some volume
for dem joints
2 Likes
Kev- still banging awayā¦I dig it man!
Thanks OG- still tyingā¦
IM feeling all the love in here thanks.
I am a shitty contributer donāt get to read much shit -donāt get to train much.
corona virus is shutting down most of the entertainment business.
meh
training 3/12/20
pvc lx and some shit at home.
A 45 minute assault bike ride.
B pull up x dip bw 5x 8-12e
C meadley of cable cross over- rear delt x chest fly junk
D pull down rope abs 4x10
notes
bike - need to do this like every day and more harder cardio
FUCK FUCK FUCK my elbows- do you stop doing pull ups and dips
when you already cant/dont train upper body?
dips are easier for me then even pushups- and elbows can suck a dick
that being said felt good to do some bw stuff and a bunch of bb style fly work.
I did use a theragun at a store the other day - holy shit they are cool.
but I think I could make one with a battery jigsaw and a hard rubber ball.
hmmm
1 Like