Migraines and Muscles

Training
201

Monday:
10 sprints uphill with frog hops, single leg hops, high knees, and skiers in-between.

Tuesday:
100 BW squats
Planks on the break

100 Squat thrusts
Ab rows and leg raises on the break

50 toe touches total (25 ea. leg)

I have a skin infection on my left forearm and it’s been there for about 2 months at this point. I had a follow up appointment with the dermatologist yesterday, and she took a deep biopsy of it, so I have two stitches holding it closed (it was pretty nasty looking). So instead of doing my typical pull-up and chin-up routine, I decided to give the stitches on the arm a bit to set and heal. I’ll resume arms Thursday.

202

Thursday Night:

Bench:
95x10, 115x8, 135x5, 95x12

Lat pull down:
90x10, 100x8, 110x6, 90x12

Incline Bench:
95x12, 115x8, 125x6

Machine rows:
80x15, 100x12, 110x8

Cable flies:
40x10, 50x8x8 (with a 10 second hold at the end of each set.

Pull-ups (x3), Chin ups (x4), military grip (3)

Push-ups: decline x10, flat x25, incline x25

27 minute walk on treadmill uphill at 2.5 pace (I was chatting which led to the walking lol)

203

Now that I am finally sitting down after a very long two days, I can update:

Saturday, one of those days where I was just awfully distracted and EVERYTHING felt heavy:
Back Squat 5x3: 195-210-225-255-275(x2)

Deficit Dead Lift 5x5: 155-175-195-210-215

Decline Bench 5x5: 105-115-125-125-135 (3, failed on four), then burned out @ 95lbsx10 reps

3x10 Faceplanting Ham Curls

Leg Exts 3x10: 115-120-125

Leg Press 3x10: 495x2 set, 585x1 set

Kill it with 11 sets of stairs with 55lb weight vest in 4 minutes.

Sunday:
20 mins of sprinting, frog hopping, single leg hopping, squat thrusts, fast feet drills, pistol squats, and jumping jacks

10 mins of karate forms and kicks

Power Clean 5x3: 115-125-130-135-145(1-1-1)
[I was rushing because I had to get home so everything felt LIGHT compared to yesterday, and haven’t been home since 8:15 the morning before… work -__-]

KB Swings x50 @ 50lbs (30-20, better than what I usually do).

BB Rows 3x10 @ 85lbs

Seated BB press: 10x85lbs, 12x75lbs, 15x65lbs
KB High Pulls 2x10 @ 35lbs, 1x10 @ 40lbs

Then mowing the lawn for 20 minutes.

204

50 squat thrusts
6-7-6-6 Pull-ups

50 split squats with 10lb plates
6-7-6-6 chin-ups

2x10 really slooooow push-ups with feet elevated
2x10 hanging knee raises

205

No workout with trainer today, so this morning I did:

3x10 DB Bench @ 35lbs
3x10 Rear delt raises @35lbs

3x10 OH triceps @ 35lbs
3x10 Tricept Extension Pull Down 80lbs

3x10 Pushups
5-5-4 Pull-ups

2x10 Hanging knee raises

206

Yesterday Evening HIIT:

I was all ready to take my sled and hit the pavement running, but then it started thundering I didn’t want to get electrocuted before going away for two weeks, so I stayed indoors instead.

For 20 minutes, I did a variation of Jump Rope and loaded carries, going between double suitcase, single suitcase, and single waiter with 35lb DBs, double waiter with 25lb DBs, and single suitcase with 40lb DB. Whenever my grip began to fail, I would go jump rope for about two minutes.

207

Friday evening:

10 hill sprints with 67lbs (45lb sled + 22lbs added)
2 deloaded

3x5 frog hops
3x6 single leg hops (ea.)

10m-20m-30m uphill bounding

5 minutes of jumping rope
3 minutes of jumping rope with weights

For a sum total of 35 minutes.

208

Saturday, no spotter so I changed up the routine a book.

Back Squat:
10xbar, 8x135, 6x185, 4x205, 2x225 and then 10x135 bottom-up squat

Deficit Deads 5x5:
165-175-185-210-225

Decline Bench 3x10x105

Leg Press, 2x10x495, 1x10x585

Leg Ext 10x115, 10x120, 10x130

Leg Curl 3x10x80

Gotta push for two more workouts before leaving for Europe on Monday. EEEEEEEEEEKKKK

209

Sunday:

Power clean 5x3:
125-130-135-140-145, and killed a 150x1

KB Swings 50x50lbs

BB rows 3x10x80lbs

DB seated Press 3x10x35lbs

KB High Pulls, 3x10 each arm: 2x10x40lbs, 1x10x45lbs

10 minutes of various farmer walks and mustered enough to get 3 turkish get-ups on the right side, and 2 on the left.

210

Last legit workout before Euro-Trip!

10 minutes of jump roping and bounding uphill

3x10 Delt Lat Fly with 20lb DBs
3x10 KB Goblet Squat 35lbs

8-6-6 Chin Ups
3x10 Hanging leg raises

6-5-5 Pull Ups
3x10 Toe touches with 25lb plate

3x10 Bicep Curl, seated, 25lb DBs
3x10 Push Ups, feet elevated.

211

Looks like you are working hard! Enjoy your trip! :slight_smile:

_Mel

212

Thanks _Mel!

So far, we have been averaging 6-7 miles of walking everyday, but this morning I got a good 25 minute body weight workout in.

200 bw squats

100 toe touches, 50 each leg

100 push-ups, varying hand placements and Spider-Man crawls

20 splits squats each side.

With planks and other ab exercises to keep me constantly moving.

213

Got another solid body weight workout in, this time for 30 mins. Gotta tire myself out for an overnight train to Milano.

110 split squats (55 each leg)

50 diamond push-ups
50 push-ups with one hand higher than the other (25 each side)

100 toe touches (50 each leg)

Various sort of ab exercises via planks and leg lifts

100 squats

214

After spending 21 hours one rains to get from Berlin to Moneglia, Italy, I desperately needed to move.

This morning, after a great night sleep, I did 30 mins of body weight:

200 bw squats
100 push-ups, +20 Spider-Man +20 diamonds +10 with one hand placed higher than the other (5x each side).

100 backwards lunges
100 toe touches

2x10 standing knee raises (pick knee up and crunch the side in, like blocking when sparring.)

I really need to get outside and do some jumping and whatnot, but it’s difficult because we aren’t really ever in a place long enough to get to know the area. Today, we are going exploring and hiking in Cinque Terre, and doing the same tomorrow, so maybe I can borrow the beach for a bit tomorrow morning.

215

Yesterday, we did quite a bit of hiking in Cinque Terre.

This morning, I made it outside to do sprints, hops, and exercises I try not to do inside so as to not disturb everyone (squat thrusts, frog hops, etc).

2 min warm up
Ins and outs for 300 meters
5x25m uphill sprints
5x10 uphill frog hops
5x10 single leg hops uphill, each leg
4-5x varying distances sprinting, first 25m is uphill
3x10 squat thrusts
3x10 bounding uphill for 25-30m

All for a total of 30 minutes!

216

While I was away, I did a similar workout to the above body weight ones.

Now that I’m back, I lifted this morning.

100 KB Swings
5-5-5-5 Pull-ups

DB Press: 10x20lbs, 8x25lbx, 6x30lbs, 4-2x35lbs

6-5-5-4 Chin Ups
3x5 Cable side pulls, each side.

3x10x20lbs Delt Lat Fly

Feels good touching weights again, but I felt so flat this morning. I got back home yesterday at around 3pm, and was in bed by 7:15 (slept in Arlanda Airport in Sweden the night before for like 2 hours, stupid swedish sunrise at 3:30am…)

217

3x10 DB Bench, 35lbs
3x10 Read Delt Raises, 35lbs

10-8-6-4-2 OH Triceps: 25-30-35-35-40
10-8-6-4-2 Tricep Ext: 50-60-70-80-90

3x10 Push-ups, feet elevated
3x10 Incline Bench, 25lbs

218

Friday: 5 sprints uphill with 65lbs, 5 sprints uphill deloaded, 3x5 frog hops uphill, 3x6 single leg hops uphill, 5x10 bounding uphill, all in 20mins.

Then roller blading for an hour.

Saturday:
Back Squat: 8x185, 6x205, 4x225, 2x245

Deadlift: 8x185, 6x205, 4x225, 2x265

Decline bench: 8x95, 6x115, 4x125, 2x135

10-5-5 face plant hamstring curls
5x5 leg ext 130lbs
Leg press 3x5-495, 2x5-585

SUNDAY
Power clean: 8x95, 6x105, 4x115, 2x125, 1x135

Kettlebell swings, 50x50lbs

BB rows: 3x5-75, 2x5-85

Seated BB press: 5x5-75

KB high pulls, single arm: 5x5-45 each arm

12 mins of farmers walks and battle ropes.

I’m feeling kinda flat right now, and timing feels a bit off. Plus this morning was like “holy hell, posterior chain.” I expect to be back in the groove and hitting my numbers by next week.

219

Tuesday:

50 Squat Thrusts
Pull-ups 6-6-5-5

50 Goblet Squats, 35lb KB
Chin-Ups 6-6-5-5

2x10 Push-ups
2x5 hanging leg lift to the side, each side
2x5 hanging leg lift
3x5 weighted side pull, 90lbs, each side

220

Tuesday Evening: 15 mins of varied farmer carries with 35lb DB, up and down a hill.

Thursday:

DB Bench: 3x10x35lbs
Rear Delt Flys: 3x10x35lbs

OH Tri’s: 3x10x35lbs
Tricep Pull Down: 3x10x35lbs

Pull Overs: 3x10x35
Push-Ups: 3x10, feet elevated

Ordered battle ropes :smiley: Should be in by tomorrow!