looks delicious 
You have chickens?! That’s awesome. One of my goals in the next few years is to get my own chickens (altho I’ll need a house first, lol!) and an aquaponics farm so I can harvest my own fish
I keep meaning to try one of your kb workouts but I can’t remember how to do KB cleans! I’m sure I’m just making it more complicated in my head.
Nice benching, looked tough!
G your breakfast has me still hungry 
Eat some food!
I liked that video, not often we get to see you look like your struggling a bit, wait is that bad of me?
Lets just say, nice to see you are human.
EDIT G- I hope that came out right. You just have things so dialed in, I know you work very hard at your technique. We just dont get a chance to see you struggle at anything. Thanks for sharing.
It was tasty frenchie.
Maschy the farmer…that I have to see!
Up I knew exactly what you meant :). I do admit sometimes I miss your point and a few hours later it’s like duh!!! I know…I know… But no worries, I knew exactly what you meant.
Mondays lift…nothing exciting except my hip/knee feels good enough to slowly add back in cleans and deads!!!
FMS corrective stuff
Hang clean 5x5
Clean grip dead to just above knee 2x10
Leg Press 5x5
Hack squat 3x8
Power squat 3x8
Pit shark 3x8
Circuit
SL ext 3x10E
SL curl 3x10E
back ext 3x10
Heel raise 3x10
Pressing looked very smooth. If you don’t mind me asking and maybe you said but what’d you do to your shoulder?
[quote]dday wrote:
Pressing looked very smooth. If you don’t mind me asking and maybe you said but what’d you do to your shoulder?[/quote]
Thanks. In a nut shell i stopped doing all the things that kept them healthy for years. Over head lifts, Dips, heavy row work, behind the head work, inclines etc. Life got busy and i got into the bench press shirt stuff more. So more time spent on bench/shirt and cutting those other things didn’t seem to have a negative effect on my strength. And you know the old saying…don’t use it you lose it! Well one day realized that i lost lots of range of motion, strength etc and shoulders were killing me. They are feeling better and better for the most part as i am able to get those lifts back in over the last few years. If i only knew then what i know now…
Well i am on the road for a week so training is going to be interesting. Today was ok, had to make use of a smith rack for the first time ever…I really hated it for a set or two until i figured out i was facing the wrong way…lmao on that one. After that it was good enough to get some stuff done.
Bench 3x8
Narrow bench 3x8
Incline 3x8
Decline 3x8
Pull-ups 3x12 whew been a while
Shoulder complex (fr/lat rasie bent raise) 3x10E
Rope pushdown 5x10 strip sets, 2 rounds.
Leg day is going to be real interesting!
screw ths smith rack just clean and press before you squat 
[quote]nlmain wrote:
screw ths smith rack just clean and press before you squat
[/quote]
Lol wish I could. It’s the only bar in the place!
[quote]Germanone wrote:
[quote]nlmain wrote:
screw ths smith rack just clean and press before you squat
[/quote]
Lol wish I could. It’s the only bar in the place! [/quote]
jeez that place is a dump. lol.
[quote]nlmain wrote:
[quote]Germanone wrote:
[quote]nlmain wrote:
screw ths smith rack just clean and press before you squat
[/quote]
Lol wish I could. It’s the only bar in the place! [/quote]
jeez that place is a dump. lol. [/quote]
Well it’s a nice place for the health enthusiasts lol
[quote]nlmain wrote:
[quote]Germanone wrote:
[quote]nlmain wrote:
screw ths smith rack just clean and press before you squat
[/quote]
Lol wish I could. It’s the only bar in the place! [/quote]
jeez that place is a dump. lol. [/quote]
x2.
Good lifts… as ALWAYS!
Thanks Canada K!
Thursday condo
Plate warm-up (round the world, wood chops, diagonal reach and press)
x10 E, 2 rounds
Db complex (upright row, snatch, clean/press, rdl, row, snatch)
x6 E, 2 rounds
MB abs/core
10 exercises x10 E, or 10 E side where appropriate
15 min bike, just kept hr up a bit
Today
Movement prep circuit
step-ups 3x5E
Stiff leg plate lift 3x10
Push-ups 3x10
Abs firing circuit
Crunch legs over bench 2x30
Russian twist 2x10 E
Hip ups 2x30
Pre/rehab
Hip flexor stretch
SL bent knee rdl x10E
SL Press 3x8 after warm-ups
SL Bulgarian 3x8E touch db’s to floor
SL ext 3x8
Hip thrusts 3x12
Pull through 3x15
SL curl 3x8
Walk lunge 3x10E touch db’s to floor
[quote]Germanone wrote:
Today was ok, had to make use of a smith rack for the first time ever…I really hated it for a set or two until i figured out i was facing the wrong way…lmao on that one. [/quote]
Interesting you bring that up. I believe that there is a right way and wrong way to use a smith. I pointed out to a local rec center that I believed the smith was set up backwards, and they looked at me like I had two heads. But why would anyone unrack rolling the wrists forward for either squat or bench?
Nice work getting in while on the road, German!
Its always a fun challenge to see what you can come up with in a strange gym. I particularly love when the gym equipment looks like its from the 70s. Lol!
Did you ever get on that spin bike? I keep forgetting to ask you.
Just wondering if you did if your hip flexors got more tight, or it loosened them up.
I havent noticed any tightness myself, but Im not doing it regular enough …the snow is coming, Im sure Ill get my chance.
Visualizing G1, he of the perfect form, looking all out of sorts while facing the wrong way on a smith machine is giving me a serious case of the chuckles!
Not sure snap…makes sence though.
Thanks Maschy…i made do
Hey Up, not yet…on my list of things to do though.
Lol PG…yea was probably pretty funny!
Sat
Db snatch 5x5
PBN 5x8, used smith machine, felt good on shoulders! Whoda thunk it
Pull-ups 5x8
Db tri 5x8
Kinda short but made it work.
Today
Movement prep
Step-up 2x10E BB good morning 2x10 Push-up 2x10
Abs warm-up
crunch 2x20 v-ups 2x20
FMS corrective stretches
BW squat/stretch
Squat
45/135/225/275x5
315x8
Groove coming back, need to keep chest up at bottom, get head up a bit. With those 2 corrected i think my depth will be right on. Also need to get shoulders more mobile.
fr squat
235/3x5
SL press
3x8E really short rest
Step-up 17 box
3x8E short rest
SL Bulg
3x8E short rest, touch db’s to floor
Hip thrust
3x12 short rest
walk lunge
3x10E long stride, short rest, touch db’s to floor.