@simo74 As long as there is some muscle underneathe, it’s still jacked to me, haha.
@atlas13 Good looking out dude!
Got in my last round of Tabata KB front squats using the 57.5lb bells. Tomorrow, we go up to 60. 8s across, 9 on the final round.
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Stop taking pictures of me between rounds of sandbag carries… LOL
You are right though, that is jacked.
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Why no shots of the wheels, does he skip leg day, lol.
Good mindset. True sign of lifting maturity.
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@simo74 Yup! All dudes that swear they’re carrying “a ton of muscle” under the fluff: take note. Haha!
@The_Myth I feel like when your arms can get mistaken for legs, you’re doing alright, haha.
@biker Very much appreciated!
DEEP WATER BEGINNER Week 6, Workout 1
AM WORKOUT (0327 natural wake up)
Texas Deadlift Bar touch and go deadlifts
10x10x390 (1 bonus rep added to final set) w/2:00 between sets
KB front rack lunges 60lbs
3x10 w/90 seconds rest
CORE SUPERSET
Reverse hyper/standing ab wheel
3x20x360/13
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
285lb Buffalo bar squat-chin-dip
15-5-10
6:25
Notes: Went with 390 to secure the win. Still a challenge with the short rests, but I tore into it. Had a fantastic Poundstone hitch on the 100th rep, and decided to hit one more clean rep after that to make it legit. Got a bunch of blown out blood vessels, so I know the effort was there today. Conditioning is still solid in short order and gets me my technique reps. Hardest workout of beginners is over with: finish out the week and roll into intermediate next. Still have KB front squats and Tang Soo Do for today.
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Got the Tabata KB front squats in. Tang Soo Do was somewhat tiring after 10x10 deads and tabata front squats: go figure.
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Yes it’s funny how hard work can make you tired. Maybe you could devise a program for insomniacs where you work so hard you fall asleep 
Given how I sleep, I wouldn’t say it’s working, haha.
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Slept until 0625 and kicked off Saturday with a fasted workout of 100 burpee chins in 12:51. Slower than my previous times, but given the 10x10 deadlifts the day before, it checks out. Perfect for recovery: I feel human again. Most likely gonna stick with the usual weekend plan of walking the dog if I can (should be able to test out my new vest) and getting in the front squats.
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Loved the blog post this week. Specifically the focus on “why are you doing this lift”.
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Hell yeah man! Been loving how you have been beating that drum around here
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The older i become, the more i “get” Dan John.
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Hey @T3hPwnisher I’ve never done any WOD stuff but I read about it recently (mostly just to understand what the acronym meant) and I think I should incorporate it in my regimen.
Do you follow any particular WOD protocol/program/source, or do you just come up something masochistic and run with it? Sorry, total WOD noob
@dagill2 So true. Lotta other coaches too. Age, experience and maturity. Its why Dante was big on “be at least 26 to start”, haha.
@Andrewgen_Receptors These days, I just come up with stuff on the fly, but there are some awesome resources out there. Our very own @Alpha aka Brian Alsruhe comes up with some awesome WODs and has posted them on his channel, and he’s also released a few books of them on his website “NeverSate”. Crossfit is a big source of WODs. Wodwell is an awesome “WOD generator” site that I go to for inspiration. Jamie Lewis’ “365 Days of Insanity” has a few choice ones in it as well. And then there’s always just listening to random podcasts/interviews from lunatics. I released an e-book a little while back that has some of my classics in it too
Got in my daily work, Tabata KB front squats with 60s (8s across, cleaner than last time), and an 80lb 2 mile weighted vest walk with my new Ironmaster vest. In all, I’m a fan of it. It’s easier to adjust weight, it’s better padded, and it sits higher on me, which is actually more of a challenge, because it spends more time on my lungs. Lot more potential.
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Fyi, my local Costco has an 8 pack of these at a sale price of $10.99 (after a $3 discount). I’m not a keto guy per se, I think these actually taste good:
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My costco carries those as well. Lotta options out there these days!
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Slept off and on until 0630 and knocked out a fasted 100 burpee chins in 11:41. Went for 105 in 12:20. No real obligations today. Mrs is taking the kiddo out for some bonding in the evening, so I’m on my own for dinner. Which inevitably means surf and turf burgers. Thinking mahi-mahi and chicken tonight.
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Damn not sure how you can train right when you get up…takes me an hour to prep for the gym ahahah
@bigpappafrance I find the body is pretty adaptable and good at patterns. If I always give it an hour to prep for the gym, it will always require an hour to prep for the gym. I started NOT doing that, and it started learning and adapting.
It’s, of course, uncomfortable, but so is the entire physical transformation process in general. I figure, if I’m NOT uncomfortable, I’m not transforming, haha.
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Rest is good for the soul. Glad you found this time to yourself!
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