That paradigm really should be a sticky. I have re written it a bunch. You have written it a bunch. I don’t think anyone of any consequence has ever disagreed with it.
Regards,
Robert A
This is awesome. I couldn’t believe it when the gym put in a door on the shitter instead of a shower curtain. Felt like luxury.
That means at least one of the employees is thinking, urine and sweaty dick smell, that isn’t a bug. That is a feature.
That feeling is definitely going around.
Regards,
Robert A
LOLOLOLOLOL
Cock DNA, I have to use that
I mean its like the m&m bowl with out a spoon
2/4/16
some training
pvc and lx ball at home
Low back tight as fuk no surprise there
fake leg not having it today
TRX elvated row vs Elevated pushup 5x10
A1 bb oh press 65 95 115 125 all x8 then 125 10x4
A2 pull up 15 x5 75 total
B alt db bench 60 3x10 each
C meadows swings 20’s 4x20
D db oh french press 60 4x10
E1 ez bro curl 50 4x15-20
E2 banded triceps 100 total
notes
no cardio or legs - knee wasnt going for it
oh press- thats where Im at
needs work
meadows swings- da pump really I cant do anything like
a lateral raise these are good.
db french press- people really do these?
explains allot how I could ( when healthy ) pull and squat acceptably
but not OH press bw.
seems there is alot of upper back tightness- that is new
thank you crutches
knee felt like gravel yesterday
and it just felt like dirt today
2/6/16
some training
lunges band work TKE shoulder retractions and dislocates
TRX 5x10 both of push ups and inverted row feet on box.
simple complex :row x RDL 1 clean press x squat
8 rounds of 6-8 95 2 rounds at 135
notes
quick and mostly easy.
just did a very basic complex as knee was bothering me
wanted to add cleans lunges and some other shit to that.
thanks for looking
2.7.16
knee felt less like shit so I took advantage of that.
some training
pvc at home
band work -for the hams especially
lunges shoulder shit TKE etc
TRX HSPU - 4x5
TRX elevated Row and push up 5x10 each
A squat wut 315x5
B RDL against a black draped over band 4x8
C machine leg press medley
4 rounds of 30 reps total wide x narrow x calf press
D 30 min bike ride
E some ab junk
notes
wore squat shoes and a sleeve- both of which help
cut it off after 315 - cant do back off sets etc have to limmit volume
RDL - made a backet out of the band and stood on it -
the constant tension was perfect
machine leg press- did this every day in PT - brining it back
bike ride- gotta do it.
ab shit- I cant do Hanging leg raises which sucks donkey balls
used the lame ab straps
thanks for looking
Mix in some Skittles with the M&M’s. That’ll learn’em. Or put sugar free gummy bears. Also a good trap.
You are certainly putting in the work. Did you get anything out of the e-mail I sent? Looking back I think I wasn’t as clear as I like to be. Blame it on reasons.
Regards,
Robert A
Robert - I did get that email thank you I will let you know when I come up for air.
B2/10/16
some training
a shit ton of lunges and band work for hips glutes quads and shoulders
TRX HS PU 3x6
A1 TRX elevated row
A2 push up 5x10
B1 OH press wut 95 12x5
B2 pull up NG 12 sets 65 total
C Rear delt machine 5x12
tabata ropes 10 of 20/10
notes
trying to grease groove with oh presses-
Just some volume
TRX xtuff that volume seems to be forwarding the swole.
If I’m smart I’ll stay with TRX crap
1 time a week big compound lower movement
And conditioning work
Ha
Tabata ropes? I yield to your greatness, good work Kev
yes, they are a new low.
anyone with grip or forearm issues should check these out
I am anti-Tabata anything. I have tried enough variations to know that I should spend 5 minutes pretty much wrecked and sweating afterwords or I didn’t really do them. The issue is too many times I end up only “kinda” wrecked. So, not intense enough for the cool VO2 and metabolic magic, but still miserable.
I have no doubt you actually do them right, I just cheat enough to cheat myself.
Regards,
Robert A
I treat ‘cardio’ like its something I have to attack it
and If Im not ‘dead’ after I dont feel right.
that being recently - I feel run down after ‘slow cardio’
like riding a stationary bike
I have to re- gear what I do and do much much more conditioning-
vs true strenf work so I can recover from life daily.
on a side note
some S&C type 9 million years go forced us to do tabata
and many other cruel things
loaded sprints - loaded stairs loaded hills etc
and something Dan John calls the ‘litvinov’
strangely this guy also introduced us to barbell complexes
truly truly an evil person.
usually I refer to this gent as the short eastern eroupean with square fucking balls and terrified us
Barbell complexes…run for your life! I hate those things…Meaning they are hard…but very effective anytime I stayed with them for more than 1 session.
they are evil indeed but just what I need.
trying to focus on overall conditioning for a while
been a while.
training 2/22/16
lunges band work mobility stuffs.
TRX 5x10 each of elevated pushup and inverted row
bb complex
row x rdl x clean and press x squat
65 x8 95 4x6
done.
a compact session
You have the “actual” reason for my previous absence.
I just posted the “official”/In the Interest of Comedy version in FightinIrish26’s log.
https://t-nation.com/t/log-othe-irish-3-0/204884/811
Hopefully it is good for a laugh. I know you have been burning the candle at both ends for a while now.
Regards,
Robert A
Damn Kev, I’m sitting here reading this while feeding my face. Have 2 good knees, and 1.5 good shoulders and you’re running circles around me.
You’ll never fail for lack of effort.
that lead uppercut!!!
indeed very good for a laugh.