Everything looks delish. That turkey looks perfect!
thanks CLā¦
It was delicious
some training 11/26/16
mobility - tight glute- really tight on the fake leg side.
lots of work there
A TRX prone ham curl
5x10
B SL dead 135,225,275 x5 315 3x5 straps bleh
snatch grip - 225 2x6 135 2x10
C low pulley rows 5x10
D prone ham curl 5x10
E seated ham curl 5x10
2 500m rows
notes
I am lacking in some mobility - new for me.
and seriously lacking the ability to drive off my leg when pulling
so these became a stiff leg the bar was very stiff too- not my favorite
hams have been lacking- need to give them allot of volume
Id do more single leg work- but it seems to flare up my fake knee
have been meaning to catch up with all you peopleā¦
work work life work.
barometric change - can suck a dick.
training 11.30.16
short but decent session
pvc at home -much.
mobility activation banded work
A box squat - stupid high box. 135 x10 225 2x10 315x8
B Squat 135-275x5 315 5x5
C bb complex 70 lbs 3x8-10 of
BO row x RDL x clean and press x good morning x reverse lunge x squat
D1 face pulls
D hanging leg raise- off slings 4x10
notes
some of the activtion stuff Ido is working
band around knees to squat - RDL - walk - and glute bridge
its working.
squats - box - stupid high like over 15" seems to help get things moving
315 5x5 felt good save for the last 2 reps.
complex- made me cry.
bought a bunch of gear on a black friday sale
new wrist wraps , knee sleeves- duh.
some forearm/elbow cuffs and even a slingshot.
the wraps- sleeves are awesome.
anyone with any elbow-forearm tendonixxxxx should check out some of
Mark Bells products.
I even messed around with the sling shot.
Ill play with that more later.
training 12.3.16
mobility activation junk
lunges, bands - shoulder shit more shoulder shit
scap work - banded walks - banded squats, pullovers all manner of shit.
A box squat to stupid high box
135x10 225 x10 315x8
B squat 135-315x5 then EMOM 275 12/3
C ham curls 5x10
D standing calf 4x10
E bb ab whell 4x10
F barbell complex 4x8 @65lbs
row x RDL x clean and press x good morning x split lunge x squat
notes-
new sleeves- awesome - these are the slingshot brand- good felt very safe
wrist wraps bought the 26" super sturdy- even loose they cast your hands.
and the elbow cuff- go buy one - a set - right now.
squats -meh- out of gas for anything much
did an emom instead
complex - humbling.
Is it weird that I get excited reading about your new gear?
not at all!!
I can not gush about the elbow/forearm cuff enough.
training 12.6.16
mobility smashed on my glute to unstick it
did a SHIT TON of shoulder work -
including using a hex head dumbell to smash my pec while laying on a lacross ball.
an ungodly amount of dislocates, and banded shoulder shit.
A bench wut 95 4x10 135 8x5
B squat wut 225 8x5
C dimel 135 3x20
F medley of face pull x rope triceps x pull down abs
4 round of 15-20 did many many more face pulls though.
E light pulldowns 5x10
notes.
MARK BELL UPPER BODY CUFFS ARE THE SHIT!
compression cuffs- didnt use wrist wraps ( cuz the weights where small)
did use knee sleeves. I wear them on my forearm- below the elbow
after allot of shoulder and pec work - tried some bench.
while not comfortable - its not painful did dislocates and band shit between sets.
squats while light 8x5 didnt feel like allot til I got home.
dimels - so love these
some much needed face pulls thats it.
training 12.8.16
unending mobility
123,456,432 dislocates, banded pull aparts,
leg band shit blah blah blah
some TRX work mostly face pulls
A squat bar many 65, many 95-225 2x5 work 315x5 335x3 365x2 315 4x5
B1 flat bench 135 6x5
B2 CSR 2 plates 6x10
C1db clean and press 40 4x8
C2 CSR 2pts 4x10
C3 rear delt raise 4x many
notes
shoulders while stiff felt pretty good
chest supported row - much needed
bench experiment - lets see what a few weeks of tiny weights will do.
shoulders seem ok-
definitely have some stuff going on with my thoracic- everything is tight.
abusive PVC and LX ball have been helping allot
theory one- is that there is some serial impingement going on - neck shoulder elbow
and everything in between
Or the ānewā broken shit trumps the old broken shit.
its like buying a shit car- thats better then your really shit car.
or its like hitting lotto
I like the latter
looks like youe squats are going good.
they are moving- so that is good thank you
I am trying to scratch some numbers out of my head
then I think I can settle down with some smarter actual plans or proggraming.
training 12.10.`6
mobility and activation buckets of it.
band work - external rotation much
dislocates many many cossack or as @MattyXL says cocksack squats many
A air hump off bench 135x10 225 3x8
B box squta 14" box bar many 135 3x5 225 2x5 315 2x5
C squat 135 - 315 x5 365 3x2
D db RDL 80 x12 100 2x10 120x6 100 2x8
E1 db clean and press 30 3x10
E2 lilly shrug 60 3x10
F seated ham curls 8x10
other tiny db and band junk
20 minutes arc trainer bleh
notes.
this was supposed to be a accessory - shit I should be doing and some conditioning.
ha
glute air humps- felt good
did a bunch of OH squats at 65lb to get loose- did not
get past that.
gear whored it up after 315 added a belt to knee sleeves & wrist wraps
doubles felt heavy but moved fast.
shoulder stuffs just to get a pump.
Mobility work by the ton for me too and that seems to be key in staying viable. Have to love the struggle.
yeah this getting old shit can suck.
But hard work can fix that.
Letās hope so!
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training 12.14.16
mobility stuffs- not enough hips stiff as shit.
A hamstring prone TRX calls 4x10
B db bench - 30 4x10
C barbell bench 85 3x5 135 3x5 185 1x5
sling shot bench 185 2x5 225x5
C squat bar many 65 many 135-315 2x5
D BSS 40 4x10
done
notes-
stiff as shit
hips where cranky- and knee wasnt having much more.
I think someone refers to it as clockān inā¦ But I know the feelingā¦somedays it feels like my mobility work is longer than my workout
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@ChickenLittle thanks!
@OldGoat I have to do allot
but I heard āif its important do it everydayā
while I used to love the cold it can be rough
in my new situation
I have been laid up with a Flu
and I have been working a bit on mobility stuffs
using some 'back arch" ( read back bend
Bro! Good to see you posting all over. I assume that means things are going well (well, besides the flu) and that youāre not over-working yourself.
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training 12.19.16
had a flu felt like dirt.
didnāt squat - hangs head in shame.
mobility - lunges x lunges
lots of stuffs from trx through bands.
A1 face pullls 6x12-15
A2 Pull up 6x5 varied
B OH press 65 3x5 85 2x5 105 2x5 135 x5 145x5
push press 145 x3 155x3 175x3 bleh
C1 klokov press 85 5x10
C2 pull up various 5x15
D1 javelin press 35 5x10
D2 pull down med grip 5x10
E1 tricep OH db extension 50 5x10
E2 lilly shrug 60 5x10
F1 plate raise 25 x 5x10
F2 face pulls 5x many
notes.
didnt squat- did something to my hip and glute
guess which one. the one attached to a pipe cleaner
I will humbly admit this crushed me.
looking back - I have done very very little direct tricep work
over the years ( like 3 sets a week if that )
push press - weak sauce no leg drive
or stability from legs for that matter
javelin press- why did I ever stop doing these ?
direct tricep stuff? why did I ever not do any?