[quote]brotardscience wrote:
Training 7/8/15
Mobility shoulder and hip crap lunges
Face pulls etc
After some warm ups I did this
4 rounds of
500m row
Trap bar dead 330 x5
That’s all I had time for [/quote]
Kev sometimes the brief but hard workouts are the best. Squatz are looking better and better
[quote]OldGoat wrote:
[quote]brotardscience wrote:
Training 7/8/15
Mobility shoulder and hip crap lunges
Face pulls etc
After some warm ups I did this
4 rounds of
500m row
Trap bar dead 330 x5
That’s all I had time for [/quote]
Kev sometimes the brief but hard workouts are the best. Squatz are looking better and better
[/quote]
so true!!
truth be told this is my new favorite thing to do
7.11.15 training
mobility stuffs yes
lunges lunge lunges a bunch of other shit.
A ham curls 5x10
B squat bar 65 95 135 x10 185 2x5 225 x5 175 x5 295 x2 315 2 singles
C sumo RDL - 225 2x10 315 2x6 225 x10
D BSS 30’s 4x8
finished with a bunch of single leg machine work
notes
squats felt good- but not allot of gas today
Sumo RDL just mixing it up
BSS love to hate but gots to do them
a Body builder dude was chatting it up with me-
he is 51 and still jacked as fuck he is like 5’6" just under 200 and and lean for summer
he knew Id been banged up and and was saying it was all coming back.
Greetings. Been reading/catching up for a few pages. Your working away, and staying pretty positive; with the help of many great guys and gals here. Truly glad to hear this.
For the record, I tell people that I’m “allergic to running”. Since it’s a medical condition, they don’t question me that much :).
Keep fighting the good fight.
ERIC D.
[quote]denver z-man wrote:
Greetings. Been reading/catching up for a few pages. Your working away, and staying pretty positive; with the help of many great guys and gals here. Truly glad to hear this.
For the record, I tell people that I’m “allergic to running”. Since it’s a medical condition, they don’t question me that much :).
Keep fighting the good fight.
ERIC D.
[/quote]
Thanks for your visit Eric - and the reminder
I do appreciate all the feedback
Ive been busy- like us all and its hard to keep up with everyone…
7/12/15
training
moblity lunges band work scap work face pulls
TRX face pulls x row x push-up x fall outs 2x15
a ton of little tiny db shoulder junk & more face pulls
A1 pull up 5x8 bleh
A2 seated db oh press 40 x12 50 x10 60 2x6 50 x10
B meadows swings 20 3x20
C1 DB clean and press 30 4x10
C2 lateral raise 10 4x8-12
C3 plate raise 25 4x 10
X1 lying tricep ext 50 60 70 70 x10
X2 ez bro curls 50 4x10+
2 sets of HLR x10
notes-
had to do a shit ton of shoulder prep before this
the swole bro it was immense
7.17.15
training
mad mobility
a shit ton of lunges bands foam mo lunges
some TRX shit
A lying ham curls 5x10 super super light
B squat 65 95 2x10 135 185 225 275 295 all x 5 315 2x2
C db rdl 60 x12 80 4x10 100 x10
D BSS 35 3x8
E seated Ham curls super super super light 5x10
F 25 minute old people bike
notes-
long week became a good day
it all worked.
a dudebro who only a few months ago helped me load plates
told me it was good to see me crushing those again.
the older crew of semi pro body builders made me show their boy my leg
and and gave some quite praise.
I had some actual tears.
at home while using an icepack It got very emotional
did monster soccer game in the heat
and some long days since
training today
7.21.15
shoulder prep - arm circles scap pushups
Y’s T’s stuffs
A pull up bw 5x8
B db OH press 30x12 40x10 50x8 40 2x10 bleh…
C CSR 2pts x10 3pts 4x10
D1 tricep ezbrotard extentions 50x10 60 4x10
D2 hammer bro curls 25 5x10+
E meadows swings 25 3x many
F rope medley 4x many many
face pulls x tricep ropes x pull overs
notes
pressed for time
did this in an under an hour
upper body stuff - needs work
pressed for time
Lot done for being pressed for time.
thanks Harry-
It felt like allot today
truth be told I like the shorter sessions, just need to up the frequency
7.22.15
training
lx ball pvc and a shit ton of lunges
A lying ham curl 5x10
B squat 65x10 95x10 135 2x5 185x5 225 2x5 275x5 315 5 singles
EMOM - 225 x3 7 rounds
C db RDl 80x10 100 3x10
E seated ham curls 4x12
notes
again a compressed session
felt ok - but sitting here with an ice pack.
think I have to start doing KB swings
for some conditioning
I dont have alot of options here… for non knee impact cardio
you played soccer? that’s a great step forward…
[quote]OldGoat wrote:
you played soccer? that’s a great step forward…[/quote]
I wish.
I worked a soccer game - I can’t run or really walk with out a limp
7.24.15
training
moblity and pvc lx ball
spent alot of time with this…
500m row
kb swings 22kg 100 swings total broken into 4 or 5 sets
A1 front squat bar x10 95 x 10 135 2x5 185x5 225 x4 2x2 185 3x5
A2 TKE with band many x many
B bss 40 4x8
C 1500m row 7:47 bleh
notes
swings are much harder then anticipated
I should do more of these much more
[quote]brotardscience wrote:
7.24.15
training
moblity and pvc lx ball
spent alot of time with this…
500m row
kb swings 22kg 100 swings total broken into 4 or 5 sets
A1 front squat bar x10 95 x 10 135 2x5 185x5 225 x4 2x2 185 3x5
A2 TKE with band many x many
B bss 40 4x8
C 1500m row 7:47 bleh
notes
swings are much harder then anticipated
I should do more of these much more
[/quote]
Cool workout. Looks like something I’d want my hockey player sons to do. Really athletic. Strength/conditioning.
[quote]NHLFTR wrote:
[quote]brotardscience wrote:
7.24.15
training
moblity and pvc lx ball
spent alot of time with this…
500m row
kb swings 22kg 100 swings total broken into 4 or 5 sets
A1 front squat bar x10 95 x 10 135 2x5 185x5 225 x4 2x2 185 3x5
A2 TKE with band many x many
B bss 40 4x8
C 1500m row 7:47 bleh
notes
swings are much harder then anticipated
I should do more of these much more
[/quote]
Cool workout. Looks like something I’d want my hockey player sons to do. Really athletic. Strength/conditioning.[/quote]
Thanks those swings were rough
I have Been pretty busy with work and stuff.
Did a bunch of 26kg swings and a few 500m rows the other day.
And today I did this.
8.1.15
Banded stretches lunges
TRX medley 3 rounds face pull x row x push-up x fall outs x 10-12
A ham curl 5x10
B squat 65-135 x10 225 2x5 275x5 315 x3 275x3
C bss 30x8 40 40x8
D keystone dead 225 3x8
E pull thrus 3x20
Notes
messed around with this like slide board that you practice speed skating on
Did that a bunch.
Squat felt good bss felt really good that’s about it
8.7.15
been a hot minute.
trained today
mobility stuff lunges band work -
TRX stuff- HLR x face pulls x row x fall out x inverted pike thing 3x10
A ham curls 4x20 light
B1 front squat 65 95 135 185 225 all 2x5
B2 pull thrus 10x many
C trap bar dead 2pts x 5 3pts x5 4 pts 2x5
bar weighs 65 so thats 245 335 425 high handles
D BSS 3x8
E1 seated ham curls 5x12
E2 leg extension 5x12
row 1500 7:40?
notes
squats meh not great
trap bar did ok.
leg machine work-super super light
did some pump and fluff- with tricep bands and some pulldowns
rowed
done
8.8.15
training
extensive thoracic work foam dislocates band and bar stretches
machine pull downs 5x10 light
it loosened up everything
A1 oh press 65x5 95 2x5 115 5x5
A2 ng med grip pulldowns 8x10
B1 HS bench 5x10
B2 HS pulldown 5x10
C1 cable chestbrah flys 5x10
C2 db clean and press 25 5x10
D1 cable rear delts 3x20
D2 band face pulls 3x20
1500m row
notes
spent a bunch of time getting my shoulders + thoracic loose
OH press felt pretty good light is where Im at right now
last year- I could push press 225+ and OH squat 205 all day go figure.
HS machines not great for the long armed shoulder issue peeps like me
but I need easy volume.
cable flies a new low but needed
I giggle when I do cable flies, possibly some blushing as well.
Keep up the grind brotard.