Love it. Whole different challenge. It’s hard. It’s fun. And now I can train outside which is F’ING AWESOME.
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Yeah, maybe when I grow up I’ll make good choices with my body. 
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Yeah, well I want to see you grow up before your body decides otherwise.
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Thanks bud
Holy shit man. Sorry to hear about the heart stuff and Glad you’re ok
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Simple & Sinister 6
Pavel’s Warmup
Single Arm KB Swing
50x5x10
TGU
50x5x1
Neutral DB Bench
75x6x5, 75x10
Low Handle TBDL
225x6x5, 225x10
-with-
Laterals
15x6x15 (3 reg, 3 bent over)
Arms
2 torn calluses so far. More to come. Took a lighter day today with S&S, as I did extras. Good workout.
2 Likes
Try sanding down the kb handles and then working powdered chalk into them. Makes a huge difference.
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8/4/2018
S&S 7
Hip circle stuff, plank series
Pavel’s warmup
Single Arm Swing
62x5x10
TGU
62x5x1
Plank series
Much smoother with the 62 today. I’m also getting better at staying under the kb on the tgu’s and packing the shoulders on both movements.
3 Likes
I have tried those TGU’s but damn they are hard.
I’ll try and do them again one day, not sure when… But one day.
Btw that plank video on the Hogs log was pretty awesome, you’ve got a strong core man.
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Thanks Mort, a work in progress.
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8/5/2018
S&S 8
Single Arm Swings
50x5x10
TGU
50x5x1
These were times sets, finished well within the protocol. Timed swings are much harder than the timed get ups. Basically, you get 5 mins to finish the swings and 10 mins to finish the get ups with 1 min rest in between swings and getups.
Squats
45x2x5, 95x3, 135x3, 165x3, 185x3, 205x3, 225x3, 245x3
5s Tempo Squats
185x3x5
Dips
BWx2x5, 5x5, 10x5, 15x5, 20x5, 25x5, 20x5, 15x5, 10x5, 5x5, BWx2x10
Ab Wheel
2x20
-with-
Ext Rot Band Facepulls
2x20
Good workout.
4 Likes
8/6/2018
S&S 9
Pavel’s warmup
Single Arm Swing
44x5x10
TGU
44x5x1
Flew through these. Didnt feel like thinking today so just punched the clock with a light one.
Bottoms Up Single Arm KB Press
26x2x20
-with-
KB Curl
18x2x20
Heading out on vacation for a week to NYC. Probably going to do absolutely nothing but tour with the family. So a full week of rest to continue getting this body healed up.
2 Likes
I’m glad it’s not just me! I find the timed swings so much more brutal than the get-ups.
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In NYC spending way too much $$$$$ with the ladies (my daughters and wife, gotcha!)
Just did a hotel workout.
Started out with some DB swings and TGUs up to the heaviest DBs…50’s.
Then pre exhausted with cable flys…
Then DB Flat Bench 3 sets R/P with 50s
Then 2 sets incline with 50s
Then sets of 20 DB rows with 50
Then 3 more TGUs with 50lb DB superset with 3x10 pushups
Then run the rack with DB curls and OH exts
Then a plank series
Wow, did more than I thought.
Off to spend more $$$$$. Damnit!
4 Likes
NYC Hotel Workout #2 (Lower focused)
Pavel’s warmup
Single Arm DB Swings
50x5x10
DB TGU
50x5x1
Goblet Squat 50x10
DBs RDL 100x10 (2 50s)
DBs Front Squat 100x10 (2 50s)
DBs RDL 100x10
Goblet Squat 50x10
DBs RDL 100x10
DBs Front Squat 100x10
DBs RDL 100x10
DBs Front Squat 100x10
DBs RDL 100x10
DBs Clean and Strict Press
100 (2 50s) x 50 (mostly sets of 5)
After walking all day touring NYC, stopped at a corner deli on the way back to the hotel with the fam to get a fresh made protein shake like the meathead that I am before my hotel workout. Made the best of the 50 lb DBs again.
So I got in 2 sessions of DB Swings/TGUs and one upper and one lower session. Nearly skipped tonight, but nahh. DB Clean and presses are awesome. Need to keep these in the rotation.
3 Likes
What’s up with the trip? Have you seen anything really cool?
It’s been non-stop go!
-We’ve gone to the Met, Natural Art and Moma museums.
-Went to central park twice
-Rode the Staten Island Ferry to see the Statue of Liberty
-Saw the 911 memorial
-Went to Chinatown and little Italy and let our 9 year old haggle the chinamen
-Took a tour of Rockerfeller Center and went to the Top of the Rock (awesome!!!l)
-Ate awesome food including fantastic pizza pies
-Went to Times Square and saw some of the most ridiculous shit ever. Wow. Not child friendly!
Will post a bunch of pics.
3 Likes
